As i reported earlier this month, I have recently achieved my New Years resolution of running 10k. This is something I've wanted do to for ages but, each time I've tried, injury of some form or another has got in the way. So, in late September, with time running out for me to achieve my resolution, I decided that it was now or never.
Lots of people on here use either Samantha Murphy's B210k plan or one of the other B210k plans out there on the interweb. However, being a longtime member of this forum, I've seen an awful lot of reports of people picking up injuries using them and, given my ability to get injured at the drop of a hat, I knew that this route wasn't for me. So, I decided instead to follow poppypug and misswobble 's example and get myself a personalised 10k plan from Asics, and I have to say, it was one of my better decisions.
What I particularly liked is that it was tailored to my age, sex, how often I wanted to run each week, and how hard I wanted to train. I had the option of easy, intermediate or hard training and of running 2, 3 or 4 times a week. I also had to input my level of experience. Alarmingly, if I put in my 5k PB, even the easy plan racked up the distances really quickly, but by pretending I could only run for 20-30 minutes, the intermediate plan running 3times a week proved to be just perfect.
It started off with lots of short slow runs which I initially thought were a bit of a waste of time but actually they were really useful. Apparently these runs really build fitness, far better than always running flat out or at medium pace. Gradually the distances per week and the pace required increased, but never to the point where I was worried I might pick up an injury. And, before I knew it, I was running my first 10k. The plan actually had me running 10k twice, one week apart, the first time at a slow comfortable pace and the second at race pace. At the start of the plan, I had a projected finishing time of 1hr 11minutes but midway through I got a revised, quicker finish time that I decided not to accept. In the end, my time was just less than 1hr 9minutes (midway between the original and revised times) and I got a 5k PB for the first 5k of the run. The 5k PB was a total surprise and, more than anything else I can say, demonstrates quite how well this plan worked.
So, if you're contemplating moving up to 10k, I cannot recommend the Asics plans highly enough as a safe and enjoyable way to get there. I'm going to start another one now because I enjoyed it so much. Initially I had thought about a 10mile plan but I think I'll do another 10k first -if it ain't broke, don't fix it!