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

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!

12 Replies
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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.

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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!

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Are you doing the Sutton Fun Run?

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

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

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BUPA have some good ones

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

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

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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

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Thanks for the tips - sounds like common sense!

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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

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

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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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