Training for a 10K post C25K

So I just finished C25K. I've done 2 park runs and super proud of myself. To keep myself motivated I've signed up for a 10K in 2016. The problem I have is finding a training program. I've found many programs but they all seem to start with intervals of way less than 30 mins. After finishing C25K I can run 30 mins / 5K fine. I can't decide if I should just keep adding 5 mins to my runs each week and build it up or if there is a reason (that I don't understand) why it's important to have these interval sessions? Monday I did the 2 x 18 mins intervals but then today I decided to just run as long as I could and I managed 7K. Don't know what's best - advice welcome :)


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14 Replies

  • I got to 10km by adding 0.5km a week to my longer run. When I got that under my belt I then tried to improve my pace using intervals. I found a gradual increase worked & I did my first 10km race in September.

  • I have just finished the BUPA 5-10k plan. It's free, I printed it out and stuck it on the fridge. I did each week twice as it covers 8 weeks and I wanted to do it over a longer time period. I found it very easy to follow, no intervals, just runs. I can do 10k in 1:03:20 now.

  • Easy tiger ! Just like getting to 5k, it is best to get from 5-10k slowly and steadily. It may feel like going backwards to do the shorter runs but it really will help in the long term to build a solid foundation for 10k and beyond. It also helps to mix it up a bit and do intervals, hills, fartleks etc rather than just longer distances so you are prepared for ANY 10k course. Good luck !

  • sorry, but what is a fartlek?!


    Fartlek, which means "speed play" in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running."

  • ha ha I honestly thought fartlek was a typo

  • I did the Samantha Murphy bridge to 10k programme I would highly recommend it. I still run to that programme now, 3years later

  • I used the race for life intermediate 10k plan from week 3 Wednesday when I had the 5k's licked ( most of the time anyway ! ) I did extend it by repeating the weeks and adjusted it a little so I didn't go from 50mins to 10k. The intervals are straightforward ( faster and slower runs, not walking breaks ) and the cross training a nice addition, I don't to it if it's not on a plan ! As henpen advised I would mix things up by planning runs to include different degrees of hills for variety. HTH x

  • I also could run 5k in <30 mins after finishing C25K. I went on to improve my 5k times for a bit. Then I just slowed down and started adding an extra K each week until I reached 10k! I bet you could do that :)

  • I used the Hal Higdon 10k novice trainer. Really good and enjoyable programme. Mixes run's with other training. It assumes you can run 3miles to start with and the first "long run" is 3 miles and they build each week.

  • Thanks for all the useful tips you guys - much appreciated!

  • I have been following C210K and have just completed the 5K mark which was a 35 minute straight run (I'm ecstatic!). While the next run is 20 mins run, 3 mins walk, 20 mins run, I think this is important to up the total distance gradually. It's an iPhone app and it works for me... Good luck!

  • I tried a 10k programme when I graduated from c25k but it was too much to do straight away. Graduated 11 weeks ago now, just started with 3 X 30 minute runs, introduced a 5k once a week with parkrun. Then felt I could run a bit further and did 3 X 5 k for a few weeks. On a really good day, just kept going to 5.5 K. I just thought about how my legs felt and recovered. Now doing 6k X 3 times a week and that feels fine (sneaked in a 7k on a good day but not quite ready to do that X 3)!

    My thoughts are that programmes are good for some people but equally it is good to let yourself settle into 30 minutes, introduce a 5k, maybe add a small distance when you feel good - test out your own strength and recovery. If I can get a 7k in 11 weeks, definitely to think about a 10k in 2016 is achievable but as long as you take it steady. There is a Bridge to 10k forum too if you want to check it out

  • I hated all the 10k trainer programmes I found as well. I just started adding a little distance each time I ran. Within about a month of completing C25k I was running between 6-8k every time I went out. One Saturday morning I just decided to keep going to see what my limits were and I hit 10k. Now I can go up to 12k, usually on a Saturday when I've got the time. Everybody is different. Find what works for you :) For me personally, having the challenge of 10k after completing the programme is what kept me putting my trainers on and going out. You know your body better than anyone else. If you feel good, keep going. If it's hell, ease off.

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