So.. I posted earlier looking for structured plan similar to the c25k but for 10k.
People have comeback with some amazing detail and some great info.
However alot of the plans are very different from the c25k plan. I'm sure there's a reason for this.
To the point I have attached a simple picture which I could turn into a timed app similar to the c25k program which works on a fixed pace 6.2mph in my case and increasing the time by 10% each week.
This means 5k to 10k in 8 weeks. I would do it 3 runs per week etc...
Would this be something that would be useful or is this a similar approach anyone else has taken to get from 5k to 10k
Thanks
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Jamesa87
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It works as a progression in terms of the 10% rule... but I think a lot of people would struggle to get 3 hour long runs in around life. I’d also worry about pacing... if you’re going time, forget distance and vice versa. Further on pace, you don’t really want to run every run at the same pace... 80-85% of runs should be comfortable/easy pace. Speed work is better at a shorter distance... so on any given run either go for pace or more distance, never both... that is the route to A&E.
I don’t want this to sound negative, if you approached what you have in a conversational paced was as C25K was designed then it would work well, assuming you have the time.
Have a look on the Bridge to 10k forum on here in the pinned posts and you should see ju-ju-‘s plan which will get you to 10k more efficiently.
C25K is a plan to turn someone into a runner... follow on plans are for those already having that status... and I’d assume that anybody progressing onwards would be interested in some pace work too.
If you forget about having all runs the same, you can extend the long run a little quicker and get to 10k sooner, with less running time.
Could you clarify what you mean by "Speed work is better at a shorter distance... so on any given run either go for pace or more distance, never both... that is the route to A&E"
When you say route to A&E do you mean that it is likely to cause injury?
Also I have had a look at the ju ju plan which I like the look of. If I do it as timed runs at a set 6.2mph pace does that sound ok?
Yup... if you have a look online at a marathon plan you will see runs have types...
Recovery run... slow
Long run... longest of the week, slow
Tempo run... usually shortish, running just above your comfort zone
Speed/sprint intervals... short/very short fast interval work.
There are other variations... but you can see the difference. My 5k race plan takes the long run to 16k and also includes sessions like 14x200m sprints with rests and 8x1000m quick runs, again with rests.
As I said 80-85% of runs should be slow, so good plans are mainly recovery runs with a long run in every cycle of 7/8 runs and a speed/tempo session too.
As you probably felt most in the early days of C25K, when you up the run distance (duration in the plan) it feels harder... because you’re pushing the limits of your current fitness. What you didn’t do, hopefully, was work on pushing pace too... which also feels and is harder... so to do the two together pushes that fitness wall even harder, and sometimes something gives. The key is to push them one at a time to reduce the risk.
Not necessarily more interval training... intervals and tempo work are about making your fast faster while also being well within your long run.
Right now, let’s assume you can run 5k in exactly 30 minutes. You can’t easily turn that to 25 minutes as your fitness is like a fuel tank, you go faster and you eat more fuel... so you don’t get to 5k. The solution is the longer run. 5k in 30 is 6minutes/km... but you could run 1k faster than that. So the key to speed is to run longer... and the tempo/interval work is about getting used to a quicker pace. So, you have a 10k long run... and you’ve been extending the 1k pace... now you may be able to run 5k at that pace and move towards getting it done in 25. The tempo and interval work is less important than the long and recovery work.
That works... but it’s still not perfect. Running a slow one leaves something in the tank. Imagine you fuel a car weekly... so you can do all the journeys you need to do on that tank of fuel... now, drive more aggressively and you’ll not have enough fuel to complete the last journey. However, if you drive very conservatively all week, you can go drive on a Sunday with a little extra fuel left, so you can go harder and still not run out. It’s the same with the running... run one slower and you have more to give in the next one... so you can slow down to speed up, just the same as that car.
Perfect thanks. Quite a change from the c25k but I understand the pace bit now. My comfortable pace is 6.2mph but I need to do a bit more at easy pace! Is there a calculation for easy pace or just what feels easier.
I ran 5k in 30 soon after the plan... let’s simplify and say I ran 10 minute miles... so, a bit later I decided to see how easily I could run 5k and I paced myself at 12 minute miles... I had an amazing run, got to the end feeling I almost hadn’t run... I could go again straight away... obviously I didn’t, that would be dumb. So I had to repeat that run... and it was almost as magical (I think it had less surprise how easy it was, still a great run though) and then the next one I went short at 3k (my old race distance) and went for 9 minute miles... it was hard, but I did it... no way I could have done that one again straight after... but I now know that I could run that pace and with work extend it.
There is a run pace calculator somewhere online that gives paces for all run types... but I’m not ready for that just yet... I am developing still and at this moment in time I know I can do 8:30/mile short and it hurts, 9/mile to 5k and I finish on empty... and 11:30/mile long. So I run my long pace on most runs... I’ll discover more gears as I go and then that calculator may well be a tool I use.
Sounds pretty good... the pace will be easier to find on a short run. If running 3 times a week I’d look to go for pace once a fortnight tops. There’s no rush to get there, and in a few months you can go to 5 a week and then maybe go for pace every 6 or so runs still. If the plan suits you though that’s cool, we’re all different. Just take care and follow your long run with a slow run, and when you push pace, same slow run should follow.
I wanted to get to 10k, and there was no way I was going to achieve that going like the clappers.
I don't have any guidance during my runs so I consciously have to try to go slower. Generally I have managed to make at least the first 2 km slower, but then my natural pace has taken over.
UFN has given you some excellent advice ( per usual).
6.2 mph may well be a pace you can do for 5k, can you for 10k?
Give JuJu's plan a go, you can mix up your speed on the short runs, but the longer ones are all about stamina, which will be slower.
It just occurred to me to ask, are you running on a treadmill? I suppose you must be, have you tried running outside?
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