Trying for 10k after a long break

[SwissGEA]

Finally back at it. Started with week 6 and doing ok. I have started a new 10k training program and hope to be there in 8 weeks time. Has anyone else gone on to 10k training? Any tips?

[Hidden]

Not sure I am the best one to answer, over a year after graduating still trying to get to 10k, mainly due to an injury ...

I haven't used a set plan just gradually increasing the distance on 1 of my weekly runs , I then do that for 3 weeks before taking a recovery week i.e shorter runs ,then increase again and repeat ...

My approach is probably a very cautious one but it is working for me

I dontbhave any tips other than do what feels right for you

[JoolieB1 Graduate in reply to Hidden]

I agree with you there, I loved C25k as a beginner programme but once I had graduated,Mohave tried 2 plans and both resulted in sore legs. I find it is important to see how my legs are on a run and how they recover. I like your plan idea, seems a sound way to safely build fitness. What distance do u run and how many times a week?

[Hidden in reply to JoolieB1]

I run 3 times a week , the 1 longer run next week will be 8k, then usually the other 2 are about 5k , 1 I have just started to add in a hill,

I will probably alternate some intervals with the hill runs as well but at the moment I am concentrating on the distance and stamina , speed can come later

[JoolieB1 Graduate in reply to Hidden]

That is really good, thanks for sharing that. I still find 5k a brilliant distance. I am the same, don't worry too much about speed, think I will try some hills when my legs are strong enough. Julie

[Hidden in reply to JoolieB1]

You are very welcome , good luck with your runs stick with it

[Hidden]

I've started the plan again after a longish break. I started from week 1 and currently on week 4. I've signed up for a 10k race at the end of May, once I graduate I plan to run 5k 3 times a week for about a month and then start the Bupa 10k plan which will bring me up to my race.

Before I took a break I did start Samantha Murphy's bridge to 10k podcasts but stopped because I wasn't a fan of the music. With the Bupa plan I can listen to my own music.

[JoolieB1 Graduate]

I can only share my experiences. I graduated from C25K around 21 weeks ago and immediately started a 10k programme that took me in at week 9. The run times looked OK and it re introduced walk breaks but within a week, my legs were so sore, I stopped it. I rested for a week by doing 3 X 30 minute runs and when I felt OK, did a 5k and then increased to 3 X 5k that I did for some weeks, still finding that challenging enough. I carried on running one good run day to 5.5 km, then did 6,7,8 and then a 10k.

I just carried on with 2 X 5k and one longer run per week. Same thing happened as I entered a September half marathon in September and tried another programme, same thing, within a week this time my knees were sore.

So just a caution, programmes are not always helpful and I have found doing my own thing can take me to where I need to go minus injury. Maybe others disagree, interesting question and look forward to hearing from others. Julie

[simonwilliamstutor Graduate]

I haven't used a program to get from 5k to 10k. My long runs have progressed as follows after graduation: 5.8 (on 21st Nov), 7, 7, 8, 8, 9, 10, 10, 10 (yesterday). Just keep it slow and run a bit longer each time.

[SwissGEA Graduate in reply to simonwilliamstutor]

thanks. Slowly but surely is definitely the right approach

[SwissGEA Graduate]

thanks everyone. I am using an App called 10K Pro from Zen Labs. So far so good - a lot like the C25K but not as nice as Laura! I am running 2x week on a treadmill and 1x week outside. Am already at 25 min and will soon break through to 40 minutes. That is a milestone for me.

My plan is that once I get to the 60 minutes endurance to start working on regular 5k in 30 minutes and do this 3x week with a 10k once a month. I don't need more than that and hope to achieve that level by the end of April.

[JoolieB1 Graduate in reply to SwissGEA]

Good to hear a programme works, think my fitness level just wasn't up to it, but thanks for sharing. Julie

[Sandraj39 Graduate]

I agree with Simon and Joolie - programmes are fine for guidance but listen to your body. I too extended one of my three 5k runs, making it gradually longer until I hit 10k. I don't run 10k every week as it started to leave me sore, so dropped it back and now vary that long run depending on how I feel. Good to know it is under my belt though😀!