10k in 10 weeks: Hey everyone, I’ve just signed... - Couch to 5K

Couch to 5K
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10k in 10 weeks


Hey everyone, I’ve just signed up for a 10k on 29th May. Which is 10 weeks time! I have completed the couch to 5k programme a couple of times previously and have been doing some weights in the gym, but not actually done any running for a few months

I’m planning on starting the app again but doing 2 runs on run days, with rest days in between. What do you think?

Do you think this is a realistic plan?

Thanks in advance!

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19 Replies

Frankly it sounds ludicrous.

Training plans are gently progressive for good scientific reasons and for a new runner,( which it sounds you probably are, to all intents and purposes) the rest days are a crucial part of the plan.

When you run, unlike non impact exercise, the impact creates micro tears in your muscles, which repair and strengthen on rest days. No rest= no repair, no strengthening and therefore increased injury risk.

Of course you can do what you wish, but if you are asking anyone to condone your plan, then I will be surprised if you get any takers, based purely on the fact that your injury risk will be heightened and so could easily stop you from running for days, weeks or even months.

5k in ten weeks.......fine.

10k is a recipe for disaster, in my opinion.

Hidden in reply to IannodaTruffe

I was thinking of doing run 1 and 2, for example, back to back and then taking rest days as per C25K. Thanks for your input


Good luck for your 10K in 10 weeks, not sure why the word GRADUATE is not next to your username if you have completed C25K, anyway, I am not too sure about running two runs on the same day, just take them slow and steady, certainly no harm on taking rest days, you will be ready for that 10K on the 29th May.

I think it sounds over ambitious Fullmoon. If you haven’t run for a few months, your running legs won’t have had time to build strength and your risk of injury will be greatly heightened.

Even if you manage to complete C25K again, you won’t have time to consolidate the 30 minute runs afterwards over 2-3 weeks, as well as working your way to 5k - let alone gradually building to 10k. The 10k plan that lots of us use takes at least 8 weeks.

Maybe hold off on your 10k aspirations for a while longer? Sorry to be negative, but you don’t want to spend the lovely spring/summer months on the injury couch do you?

Good luck. 😀


I think that you should brace yourself for some honest feedback. Your idea to race through C25K by running Run 1 and Run 2 on one day, then Run 3 and Run 1 of the next week two days later demonstrates a great deal of inexperience with your running. You'll not get to run the 10km because you'll get injured.

Start C25K at Week 1. We have no idea what residual fitness for running you've maintained from your earlier participation in C25K, and so you are going to need to find your level. Run W1r1 and then 2 days later, run W1r2. If you find this easy, then progress directly to W2r1. Always take a rest day between runs, but step through the weeks until you find the appropriate week. Once you've found your level, then progress through the plan without taking any further short cuts. Whilst C25K is a 9 week program, it is actually 27 runs so it can be completed in 54 days, or just under 8 weeks.

You may find that the first run of each week is easy. But you should always run it twice. Why? Because we can always run a bit further in a 'one-off' situation. But you are needing to condition your body for running every other day. So the second, repeated run is to verify if the run really was OK and is sustainable.

Once you've finished C25K once again, we can talk about a "Jeffing" strategy to complete the 10km run in May.

I’m now 54. Just done the C25K in 9 weeks.

When I was 40 I did a 10K plan over 10 weeks and suffered with shin splints badly to the extent that it made me quit running..... until now. So slow and steady is best .


Thank you for your replies, it was simply a question that I was asking, not looking for lectures! It seems I may have been a little over ambitious with the 10k...so I will go back to the 5k and see how things go from there

MarkyDGraduate in reply to Hidden

OK, this time without the lecture:

That is the craziest idea I've read on this forum in 5 years.


Did you decide this on a full moon???? Sorry to be harsh but I think this is incredibly high-risk in terms of injury potential to yourself - especially as you make no reference to whether you ever managed 5km in your previous c25k forays - anyway, down to you to make your decision...


I believe the replies above are about being totally honest with you . Firstly it can take people more than 9 weeks to complete c25k and you are wanting to reach 10k in that time . The people on here have completed c25k then went on to 10k and know what it takes to get there. You could do yourself some serious injury pushing yourself as hard as you want to , but of course it's totally up to you and you will make your own decision good luck


I know I couldn't do it. I could walk it though...... is that an option? A bit of running and a lot of walking?


I've seen people run a Marathon with little to absolutely no pre-training. Depending on genetics, state of mind, pain threshold etc it is evidently possible.

HOWEVER - we only hear about those who finish because it's such a "novelty". Rarely if ever do you hear about "runners" of that type who collapse in agony after a few miles or who simply quit after lesser distances. You also tend not to hear of the weeks of damage the finishers go through afterwards.

I've pushed myself too - from ten to 13.1 without "building up to it" for instance. But I will never do that again 'cos I got really lucky.

Anyway, that's just my input based on observation and personal experience. Best wishes whatever you ultimately decide.

Hi Hidden, I would suggest you try and find a couch to 10k training program, there are a few out there. At least that way the whole thing will be structured and not an ad-hoc I’m feeling good today I’ll just....... Only you know how your body responds to training, the gym stuff should help a bit I guess.

I honestly don’t think it’s ludicrous, it’s entirely up to you, if you hurt yourself you’ll know for next time to do it differently.

Good for you for having a go!

Good luck m8!

Happy running 🏃‍♀️ 🏃‍♂️ 😃❤️👍🏆🍾

Looks like Fullmoon has left. I assume that’s what Hidden in faint type means? What a shame. ☹️

If you’re still out there FM, we weren’t lecturing you. We were giving honest answers based on our personal experience of running from 1 minute to 10k. We’ve all (many of us at least) had some sort of injury on the way. 10k is a big deal, and shouldn’t be taken lightly.

There’s no harm in aiming high - just aim for one a few months down the line and enjoy your journey. We’ll absolutely cheer you on every step of the way. 😀 Come back! 😀


Hi, you seam to be a little misunderstood!

Yo have completed C25K- so can run for 30 minutes and I assume you are running about 5k.

There are a number of apps that will take you from 5k to 10K and looking at the apps 10 weeks looks like a good period of time to do it in.

I’m just coming to the end of C25K and plan to consolidate on 30 mins for 4 weeks then push on.

Good luck

orcadiaGraduate in reply to Capri-

You say you're assuming they're running 5k. What they've actually said is that they haven't run for 3 months!


Some of the responses here are not cool! I understand compassion fatigue, but it’s best to say nothing than ridicule someone for asking a question. OP is obviously not a total novice and we don’t know how old or what injuries etc. There are plenty of strategies for completing a 10K if you are happy to run/walk. Returning from injury, Sallenson did a run from each week of C25k, rather than the 3 similar runs. Just go slow nd listen to your body - watch out for pains that don’t get better as a run goes on- and perhaps see a run coach and a physio as part of the training.

I often tell people to come here as a safe place for new runners to get encouragement and friendly advice. This is maybe only the second time ever I’ve seen a negative reaction. Let’s be kind.

grumpyoldgirlGraduate in reply to Equi-geek

I totally agree. Plenty of honest advice, fine. No need to get sarky, there are enough places like that. Let's keep this one the lovely kind supportive place it's always been.


Do not do 2 runs in a day! You may be able to start at week 3 if you’ve not been out long? It only took me two weeks after graduating couch to 5k to get to 10k so it’s not impossible. You may only need to do two of the runs for weeks 7-9 too. These ideas are against all advice from those in power though 😂

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