Training programme for 8.5 mile fun run required! - Couch to 5K

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Training programme for 8.5 mile fun run required!

MotherGoose profile image
MotherGooseGraduate
12 Replies

Can anyone guide me in the right direction of a training plan that would cover an 8.5 mile run? I've graduated 5k and and am doing this run in June. I am currently covering about 4km in 30 mins and know i have to work on this, so any suggestions would be much appreciated!

Thanks all!

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MotherGoose profile image
MotherGoose
Graduate
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12 Replies
Oldgirl profile image
OldgirlGraduate

Down load the NHS C25K+ which consist of Speed, Stamina & Stepping Stones. All good workouts with Laura back helping and guiding you along. Mix up your running and perhaps once a week do a longer run adding they say no more than 10% to your last long distance. The Podcats will help build up your strength and stamina and you'll soon find the longer distances more possible. Good luck, hope this helps.

MotherGoose profile image
MotherGooseGraduate in reply to Oldgirl

Thanks for that - I was looking at those, and what you've said makes perfect sense! Plus i like the idea of the 10% build up - nice and sensible!

suttonstroller profile image
suttonstroller

Are you doing the Sutton Fun Run?

MotherGoose profile image
MotherGooseGraduate in reply to suttonstroller

Yep that's the one I'm signing up for ... lots of helpful answers on here - will look at the bupa site.

suttonstroller profile image
suttonstroller in reply to MotherGoose

I'm undecided - after first run even 5 months seems too soon!

mark909 profile image
mark909Graduate

BUPA have some good ones

bupa.co.uk/running/training...

MotherGoose profile image
MotherGooseGraduate in reply to mark909

Thanks - will take a look and thanks for the link.

givman profile image
givman

i wouldsuggest a gradual increase in your long run and focus on making sure you have enough stamina to get round.. try and be on your feet for an hour and increase it by 10 ins a week,,, that way you will get stronger gradually without getting injured.. max time out I would suugest 90 to 100 minutes

MotherGoose profile image
MotherGooseGraduate in reply to givman

Thanks for the tips - sounds like common sense!

SBG356 profile image
SBG356Graduate

I would take a look at the BUPA training programmes too. They have one for 10 miles and 10km I believe so maybe you could adapt that. Happy training!

Sue

MotherGoose profile image
MotherGooseGraduate in reply to SBG356

Thanks Sue. I'll have a look at BUPA - Mark909 has put the link on his answer which is handy!

Technochoc profile image
TechnochocGraduate

I have also signed up for the Sutton fun run, I'm only on Week 5 so have to get my distance up when I have finished, I'm determined to run the whole route though :)

Good Luck :)

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