Wk4 R3 C25k Running 10k on October 10th tips please

[Chillipeppers1]

Hello there; I’m on wk 4 of the C25k and started running as I entered a 10K in October. Complete newbie to all of this! Please can any of you give me some tips? especially cos by the time the 10K comes around I’ll only be on wk 7 of the plan. I don’t think I’ll be able to run all of the 10K by then (having trouble running a 5 minute stretch in one go atm) so may have to run then walk then run, anything I should do or not do? or just any suggestions Help!!

[AlMorr Half Marathon]

I don't really think it was wise entering for a 10K before you even completed C25K, however, if you wish to do the 10K you can walk/run it at your leisurely pace, good luck.

Congratulations on getting to week 4, run 3 of C25K, take all the runs slowly, you can repeat any runs or week's if you wish to, drink plenty of water to avoid dehydration, no running on consecutive days as that could cause a injury, by all means run/walk that 10K that you have entered but take it easy regarding the running parts. 😊 🏃🏾

[Chillipeppers1 in reply to AlMorr]

thank you and yes you’re absolutely right, it was unwise 🙂 I think because I am reasonably fit I thought it would be easier but running is a whole different ball game. It’s for charity so I’m just going to take at at my own pace like you say and take your advice. Thank you for replying

[AlMorr Half Marathon in reply to Chillipeppers1]

👍 🏃🏾 🚶

[Cmoi Marathon]

Good luck with preparing for the 10K Chillipeppers1 . I'd definitely advise you to think of it as a mix of walking and jogging, as attempting to run 10k is highly likely to leave you injured and/or unable to take part at all.

I also suggest you check out the C25K forum at healthunlocked.com/couchto5k, as it has lots more support and advice for new runners.

[Chillipeppers1]

Thank you so much, I’ll head over there now, just completed week 4 and I did it! I slowed right down and it was so much better. I was able to complete it no problems today which is a big difference to my last run Def mix of walking and jogging for the 10K tho 😃

[linda9389 Administrator Marathon]

You've set yourself a challenge there! Is there a cut off time? If not, or if its geenerous then you can walk.much of it. I wpuld advise you not to run much more than where you will be up to in the C25J program. I might think about a good long warm up walk, then your C25K week, then walk the rest. If your legs feel good, you might be able to squeeze another few minutes of steady running over the finish line! Good luck, just don't push too hard and cause injury.

[Chillipeppers1 in reply to linda9389]

Thank you Linda 😊 I don’t think there is a cut off point but after 2 hours any remaining runners are encouraged to use the paths as the roads are closed for the 2 hours - I was going to aim for 80 mins, is that achievable do you think? That’s good advice thanks again completed week 4 this morning slowed my pace and stride down and did it! Felt amazing 😀

[linda9389 Administrator Marathon in reply to Chillipeppers1]

2 hours should be fine. When I adopted a run/walk approach for my marathon I assumed 10 min/km for the briskly walked sections. Any running obviously reduces that. It's good to have a goal butnin a race its also good to have a plan and to try to stick to it - at least until the last kilometre 😊

[Chillipeppers1 in reply to linda9389]

Thank you, this is probably a silly question but how do you measure how fast you are walking/jogging during the race eg 10 mins a km? Shall I get a fit bit or smart watch or similar?

[linda9389 Administrator Marathon in reply to Chillipeppers1]

A watch is great, but if you're nnot sure about that sort of investment yet, you can just use a smart phone. Strava is a very popular free app, mapmyrun or nike run club are a couple of others and there are many more. They allow you to use the gps on your phone to measure your distance/pace.

[Chillipeppers1 in reply to linda9389]

Thank you will take a look at those ☺️

[nowster Metric Marathon in reply to Chillipeppers1]

That sounds like the same rules as for the Manchester 10K I'm doing on October 31st.

Definitely at your stage it's going to have to be a combination of walking with a bit of running.

It could take you between 8 and 12 weeks after graduating C25K to reach being able to run 10km continuously.

[Chillipeppers1 in reply to nowster]

Im doing the Worthing 10K which is quite flat luckily but blimey, I have completely underestimated this ☺️ Im going to keep it up, follow the program, enjoy the run (if I can) and raise as much as I can for charity, good luck with ur Manchester run

[Raisemeup]

Well Chilipeppers, I applaud your enthusiasm and your wish to support charity is admirable. However, I wouldn't want you to end up injured and laid off for weeks. It's by taking a slower approach that gradually builds strength in your legs and fitness that usually gets your body and mind ready for 10k, post graduation. So plunging in so soon is going to be taking a bit of a gamble, which hopefully will be OK, especially if there's plenty of walking.

I'm not sure of your age, but assuming you're a young person with reasonable fitness, you may find you can cope with 10k, but take care and listen to your body.

Best wishes and lots of luck ☺️

[Chillipeppers1 in reply to Raisemeup]

Thank you raisemeup not sure now if it’s enthusiasm or stupidity 😀 I am going to take it easy though and just now run the amount of time I would for the stage I’ll be at on that week for c25k so prob 25 minutes hopefully as I’ll be on wk 7 by then and then walk for a bit and maybe run the finishing stretch if I can, with two little ones I haven’t got time for injury’s so I’m going to be careful Thanks again