10k plans for beginners
Discussion
I only started running last year, and used the Couch to 5K programme to get me to my current point where I do 5km 2 or 3 times a week (2 at the moment but will be back up to 3 soon when it's lighter in mornings/evenings) in about 30 minutes.
Other than just "increase your distance" has anyone got any recommendations for training plans to get me up to 10k without killing me? I'm not a committed runner, and the thing I liked about the C25K programme was that it built slowly enough to not put me off, but quickly enough that I could see an improvement every week. I also need a plan to be compatible with doing 5km on Saturdays.
Bridge to 10k seems to be one that gets mentioned a bit, anyone done it, or got better suggestions?
http://augeremt.blogspot.co.uk/p/bridge-to-10k.htm...
Other than just "increase your distance" has anyone got any recommendations for training plans to get me up to 10k without killing me? I'm not a committed runner, and the thing I liked about the C25K programme was that it built slowly enough to not put me off, but quickly enough that I could see an improvement every week. I also need a plan to be compatible with doing 5km on Saturdays.
Bridge to 10k seems to be one that gets mentioned a bit, anyone done it, or got better suggestions?
http://augeremt.blogspot.co.uk/p/bridge-to-10k.htm...
Edited by RizzoTheRat on Monday 3rd March 16:03
My advice: try and run an extra 10 mins during your weekday runs (it might be that you take a slightly longer route round). The key is not to think about it as 40 mins. Just start off like you normally do but you may turn left instead of turning right and do a small initial warm up loop of 10 mins and then just do your regular 5k run.
Then on Saturday, push yourself to run for a further 10 mins. Before you know it, you will be running 10k in no time.
I personally wouldn't stick to any regimented plan. Listen to your body. If it says no, stop. Some days, your body and legs will want to go on forever!
Then on Saturday, push yourself to run for a further 10 mins. Before you know it, you will be running 10k in no time.
I personally wouldn't stick to any regimented plan. Listen to your body. If it says no, stop. Some days, your body and legs will want to go on forever!
Edited by type-r on Monday 3rd March 16:33
You'll develop more endurance in your legs (slow twitch muscle fibres) by forcing them to run progressively longer distances.
You'll run faster by making your cardiovascular system more efficient and developing fast twitch fibres through bouts of running faster for longer. Hence most 10k plans have you running longer slow runs and incorporating some faster short distance runs or intervals/fartlek.
If a regimented plan helps,-great, do that. Otherwise, simply gaining confidence by building up to the 10k distance while gradually increasing the effort and timing your runs will work fine too. I went from fat bloke to sub 50min 10k within 8 or 9 months just by increasing long run distance and pushing short distance runs. -Then I got to 25 mile weeks and hurt myself so I'm back to fat bloke again. 10k is a nice distance to stick to if you want to avoid increased risk of overuse injuries.
You'll run faster by making your cardiovascular system more efficient and developing fast twitch fibres through bouts of running faster for longer. Hence most 10k plans have you running longer slow runs and incorporating some faster short distance runs or intervals/fartlek.
If a regimented plan helps,-great, do that. Otherwise, simply gaining confidence by building up to the 10k distance while gradually increasing the effort and timing your runs will work fine too. I went from fat bloke to sub 50min 10k within 8 or 9 months just by increasing long run distance and pushing short distance runs. -Then I got to 25 mile weeks and hurt myself so I'm back to fat bloke again. 10k is a nice distance to stick to if you want to avoid increased risk of overuse injuries.
Interesting description of fast vs slow, explains why a few plans seem to do a mix.
As I'm currently only running twice a week I guess doing a shorter faster run (there's a nice 2.5k loop along the canal from home) would be a sensible way of adding a third run a week, and then start upping the mileage on my other runs.
The Mrs and several mates are doing the Yateley 10k series (3 races in June/July/August) so that gives me a target to aim for.
As I'm currently only running twice a week I guess doing a shorter faster run (there's a nice 2.5k loop along the canal from home) would be a sensible way of adding a third run a week, and then start upping the mileage on my other runs.
The Mrs and several mates are doing the Yateley 10k series (3 races in June/July/August) so that gives me a target to aim for.
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