I want to make the most of the current enthusiasm that I'm experiencing, and therefore I'm keen to push myself toward 10K. The dilemma I have is how to go about this, shall I take the knowledge I've gathered and simply develop my own interval training plan with my Garmin or should I take the easy option and find a podcast similar to the lovely Laura nhs one, if such a thing exists?. I've seen others asking about further podcasts but I can't find any working links on this forum.
Can anyone offer any advise? I'd be keen to hear how others moved on after c25k
Written by
Simonc25k
Graduate
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If it were me I would read everything I could about the physiology of running so that I could make informed decisions about making my own plan for 10k OR I would commit to a trusted existing programme. As it is personally, I am content to just very gradually increase my distance/stamina because at heart I just want to enjoy "ambling along" and experience the miles as they come.
It's a matter of self discipline mixed with ambition with a touch of determination and common sense. Get them all in balance and you have a perfect decision, but most of us veer around and among them and figure what is the most important goal for our potential satisfaction.
Thanks John, do you know if there's a follow on podcast? If so, any idea where I can find it? I've had a look at some apps out there, but they're very sterile and American!, think I'm going to miss Laura
I don't. : ( I signed on for the 10k programme by the same people who do the US version that got me so well to 5k but was bitterly disappointed with it and don't use it. Very sterile indeed as you so aptly put it - little info, support or encouragement and basically just a timer. The UK version though is the opposite for me , so many bells and whistles it freaked me out. I am, admittedly, a bit of a technophile though to be fair to it.
There are lots of 10k training plans out there but not all of them are free.
Personally, like Irish-John I'm just doing whatever I feel like doing - longer runs, shorter faster runs - and enjoying it, and enjoying running 'naked' for a change. I've also started strength exercises for core, glutes and upper body and am starting to see the benefits, so maybe that's something you could look into?
Some of the existing programs apparently ramp up in difficulty quite quickly.
I have avoided this route both times I've gone over 10k. What many of us do is to keep two runs a week at 5k or shorter, and keep extending the distance of one long run a week. With this in mind, you are not supposed to increase over 10% of your weekly distance in the following week. As someone that had an overuse injury I stick to that rule, and even throw some easy weeks in the mix where I pull back on distance and effort.
The last time I did build up though, I wanted some encouragement with maximum choice. So occasionally I'd bring Laura back out, and pick two weeks to do back-to-back. For example, running two week 4s in an outing, or a week 5 then some short week 1 intervals.
Also, both times I've done this I've mixed and matched run-walks outings with full running outings. I enjoy both and just do what I feel like that day. Either way you build distance. Keep us posted on your progress.
Hello! I graduated mid sept and have registered for my first 10k March 2017. I am currently using the three NHS 5k+ podcasts with the lovely Laura. But not all of the time. I am also sometimes using wk 9, sometimes just running, see where it takes me like yesterday which ended up in my first 5k. Also some hill work, etc, and aiming to increase the distance of one run each week, just a little at a time. After the long run I will take 2days rest, so continuing to run three times a week.
The 5k+ podcasts are challenging but do-able and aim to help speed and stamina etc.
Ultimately you have to find a plan that suits yourself, we are all diffferent. Good luck a Runner!
Have a go at those.. they are fun...I disliked Stepping Stone, but loved Speed and Stamina... I still use them at the end of, or within runs to shake things up a bit... loads of posts about them, on here...use them, find which you like and enjoy. Give them a go ...
Then Bridge to 10K if you fancy it... lots of us use the Sami Murphy programme.. structured, good music and fun! But there are others... I used Rock my Run for a while, when I had graduated.. but then felt I needed more structure...
Doing your own thing works too...I, like many of us, have done and still do all manner of weird variations.. check some of my loopy posts out!
Thing is.. your journey, your way, but whatever you do... enjoy!
Cannot find my link....Grrrr I have just changed my comp...my dropbox is not up and running yet... but there are links on the forum..if you type in Sami Murphy bridge to 10 K... I will keep searching..
There is a dedicated Bridge to 10k forum on Healthunlocked, just browse communities.
There are many 10k plans available, but when I was in your situation I decided that adapting the existing ones was the best option. Training plans can become tyrannical and can be the cause of losing the joy of running. I could not face the music accompanying the C25k+ podcasts so made it up myself. RWD's response is pretty much in line with my own approach. Getting to 10k need not take long, but a period of consolidation at 5k is highly advisable. Just remember not to increase your weekly mileage by more than 10%
I'm doing the "Bridge to 10k" with Sami Murphy and finding it quite tough. I consolidated for 6 months, doing all sorts of things (including 3x 10ks). I found it relatively easy to get to 10k on my own, but not so easy to repeat the distance. I'm doing the programme to give me consistency, but it ramps up very quickly (first set of runs is 4x10 mins, then 3x 15 etc.). I'm finding it difficult to find the time on work days. Unless you're very good and an absolute natural I would recommend doing some consolidation first, or you run the risk of injury! Whatever you choose - enjoy!
Yes I agree, I would definitely consolidate for a while Simon, just to get used to running at 30 minutes at a time, you could always use the WK9 podcasts .
Also, I would recommend parkruns too ! Good Luck with whatever you decide xxx
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