10K Training Plan - Question

hannamarie88

I graduated from the Couch to 5K program this week ::pats self on back:: and I'm ready for more! I'm ultimately training for a half marathon (next May), but baby steps...

...the only problem is -- I never made it to a 5K in the program. I did run a 5K for Color Me Rad, all the way through, so I know that I am capable of running the 5K. The issue with the program is that runs were 30 minutes and I don't think I will be running sub 10 minute miles any time soon (that is how fast I would need to be going to run a 5K in 30 minutes).

So. Upon seeing that most training programs for 10K focus on time rather than distance... I came up with my own.

This is my training program, is this manageable if I can run a solid (sub 15 minute) 5K now?

Week 1: Run a 5K - repeat for three days
Week 2: Run 3K, walk 1 minute (x2) - repeat for three days
Week 3: Run 3.5K, walk 1 minute (x2) - repeat for three days
Week 4: Run 4K, walk 1 minute (x2) - repeat for three days
Week 5: Run 4.5K, walk 1 minute (x2) - repeat for three days
Week 6: Run a 10K - repeat for three days

I found a training plan - also 6 weeks and very similar to this - but it had time limits rather than distance limits and sustainable distance is really my goal right now. Speed will come with time. I am not tiny (currently 235lbs, 5'6") and I do not want to injure myself pushing myself too hard.

Thank you in advance. Suggestions are welcome... I am new to running, but I am quickly becoming a running lover.

Before July I would have fallen over laughing if someone asked me to go run a 5K -- now I can!

KateRunsColorado

That seems like it would work, but if you're looking for an official training plan with mileage, Hal Higdon has some:

http://www.halhigdon.com/training/51121/10K-Training-Guide

I've used his plans for my first half marathon and am currently using it for my full marathon in January.

taeliesyn

That seems like it would work, but if you're looking for an official training plan with mileage, Hal Higdon has some:

http://www.halhigdon.com/training/51121/10K-Training-Guide

I've used his plans for my first half marathon and am currently using it for my full marathon in January.

Well done on finishing C25K!!

I agree with using one of Hal's plans, specifically the novice if you want to run to set distances for your training.
Personally when I finish C25K I'm going to use one of the time based program/apps, rather than distance ones. I just feel better with them, than a set distance. Knowing if I have a bad day and my pace drops I'm not going to be out for 90 minutes instead of 60 for example works better in my head.

hannamarie88

Thanks for the tips! I like the way this program is designed and I think I will try it out. Distance rather than speed is my goal right now and I feel like I can sustain at my current pace as I have been doing for a few weeks.

Apicius

This is the programme I copied from the C25K site which I was thinking of for next years training. Personally I would give myself a rest before any race, and build in some stretches and weights as well.

Week 1 Long Run 6km + 2 X 5km
Week 2 Long Run 6.5km + 2 X 5km
Week 3 Long Run 7.0km + 2 X 5km
Week 4 Long Run 7.5km + 2 X 5km
Week 5 Long Run 8.0km + 1 X 6km + 1 X 5km
Week 6 Long Run 8.5km + 1 X 7km + 1 X 5km
Week 7 Long Run 9km + 1 X 7km + 1 X 6km
Week 8 Long Run 9.5km + 1 X 7km +1 X 5km
Week 9 Long Run 8km + 2 X 5km
Week 10 Long Run 10km + 1 X 7km + 1 X 5km
Week 11 Long Run 8km + 1 X 7km + 1 X 6km
Week 12 2 X 5km + Race Day 10km