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?
Does anyone have a good 10k running plan? - Couch to 5K
Does anyone have a good 10k running plan?
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take a look at this question - there are lots of useful answers with various training plans that may suit you.
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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
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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!
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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.