Does anyone have a good 10k running plan? - Couch to 5K

Couch to 5K

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Does anyone have a good 10k running plan?

Turning50 profile image
5 Replies

Beginning to run 5k's and planning to keep this up for a while to build up my speed. (Currently only going 9.4 per hour.) But what next? Thinking about going up to 10k but I am the type of person who needs a plan! Does anyone out there have something good?

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Turning50 profile image
Turning50
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5 Replies
skf28 profile image
skf28Graduate

take a look at this question - there are lots of useful answers with various training plans that may suit you.

couchto5k.healthunlocked.co...

gdeann profile image
gdeannGraduate

We are currently doing a 10K plan but timing it ourselves and using our own playlist. The plan builds you up to 10K/1 hour running in 6 weeks. I can write the schedule down if you're interested. We are liking the structure of a plan again after doing C25K. Gayle

Turning50 profile image
Turning50 in reply to gdeann

Thank you! Would be interested in seeing the structure.

gdeann profile image
gdeannGraduate

All of the running sessions are divided with a 1 minute walk throughout the program.

Week 1: 4x10...3 times

Week 2: 3x15...3 times

Week 3: 3x17...3 times

Week 4: 3x18...3 times

Week 5: 2x22...1 time

2x25...1 time

2x30...1 time

Week 6: 1x60...3 times

Its designed to run 3 times a week and the only changes would happen in week 5 with each run being different. I hope you can understand my jibberish! ;-)

Vitty profile image
VittyGraduate

I found it difficult to find so much time during my working week to do these 10k plans - a 45 minute session is about my limit. I got to 10k by using the speed & stamina c25k+ podcasts once a week and then doing a long slow run at the weekend which I increased each week. I kept each increase to no more than 10% of my total weekly distance to avoid injury. It took more than 6 weeks but I got there.

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