A bridge too far ?

[Fit4life]

Hey guys !! As I posted first off ,I'm planning to run B,ham 10k in May with my wife.If all goes to plan we should graduate C25K March 1st. Now here's the thing , we have a further 12 weeks to bridge over to 10K ,so ,what do you guys think ,will this be enough time to gradually up the anti without busting a gut ?

[IannodaTruffe Mentor]

The rule used for increasing distance/duration for all runners is the 10% rule which states that you should not increase your weekly training load by more than 10% of your previous week's total distance/duration.

We recommend that you consolidate fora couple of weeks or so at 30mins/5k straight after graduation to get comfortable with that before moving on.

By adding that 10% to one run only each week, it is possible from three 5k runs in week one to make that long run 6.5k in week 2, 8.2k in week 3 and then 10k in week 4, so eminently doable within the rule in your timescale, but frankly you would be better off following juju's 10k plan on the Bridge to 10k forum.

You will be sent details of all this at graduation (or if you cannot resist a peak, have a look at this now healthunlocked.com/couchto5...

Slow and steady is the best way forward.

[Couchpotato2 Graduate]

ooh let me know if you definitely do it, I could make it over to Birmingham and do it with you! It would be nice to have something to aim for. Not bothered if I finish it by walking...

[UnfitNoMore Graduate]

It’s doable... follow this plan exactly, consolidate a couple of weeks and then ju-ju-‘s plan exactly and you’ll be ready. I stress exactly as over running anything will increase the injury risk and that could end that 10k goal. If you’re not quite at 10k for some reason, you’ll find that you won’t be the only run/walk guy in that run... there will be a lot of them, so you can still have a great day. Happy running.