Does anyone have a good 10k running plan?

[Turning50]

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?

[skf28 Graduate]

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

couchto5k.healthunlocked.co...

[gdeann Graduate]

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 in reply to gdeann]

Thank you! Would be interested in seeing the structure.

[gdeann Graduate]

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 Graduate]

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.