10K training

NicoleSchimmel
NicoleSchimmel Posts: 162 Member
in Fitness and Exercise
I recently completed the C25K program and I want to get ready to run a 10k next. The 10k is June 8th. The organizers of the 10K (the Bellin run) have a training schedule, but the plan doesn't have you run 6 miles even once. I would think that it would have you run more then the scheduled run. Am I wrong?

My question is this, what training program have you used for a 10K? I have a 10K app on my phone, but I don't really care for it.

I would prefer it to be an app, but don't mind if it's not. I run with my phone so that I can listen to music.

Help me out!

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    I htink C25K has a Bridge to 10K program. I'm using a local race's 5K training plan. The one I'm using does assume you've run the race before (I haven't, but the "beginner plan" had you starting with runs shorter than what I'd already been regularly doing). It has you running 3 miles (and one 3.5 mile run) well in advance of the race, but only 3 runs, none of which are in the same week. Perhaps do the program, but start it early so you're running the 6 miles a few weeks before the race. Do it once or twice more, but don't over train so as not to hurt your run at the actual event. I peeked at my local race's 10K training program, it has you doing a a 5 mile run in week 8 of a 12 week program, then 6 mile runs for the next three weeks, one day a week. Interesting.
  • NicoleSchimmel
    NicoleSchimmel Posts: 162 Member
    Thanks for the info! I'll def. look into it. Lately I've started to doubt myself being able to do a 10k right now. I'm supposed to be up to running 2.5 miles today, and I'm only running 1.5 miles. The race is the beginning of June, so I have some work to do...
  • czmmom
    czmmom Posts: 236 Member
    After I completed c25k and wanted to extend my running, I just picked one run a week to extend my time on. I added 5 minutes at a time. Once I got up to 45 minutes, I made the jump to 60 minutes. Looking back now - probably wasn't the smartest thing. At the time I was working my way up to a 15k and had 9 months to do it in.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    I would just add a 0.5mi increment per week to the 3mi you are already capable of. No sense in overdoing it. Once you have adapted, you probably won't bother lacing your shoes for anything under 3mi :)
  • emblu
    emblu Posts: 272 Member
    check out http://www.runnersworld.co.uk/
  • toddis
    toddis Posts: 941 Member
    I'm pretty sure you don't train for longer races by running longer on most days. Remember you really should only increase your distance by 10 or 20% a week. A good idea is to run the standard 3, and switch one day to 5.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    I don't use a program. I just go by what my body tells me is okay for the day.

    I run a little more than a 5k in the wee mornings M-F. Monday-Weds I go through the motions and don't worry about time mainly form. Thurs-Fri I work on time. This week I worked a lot on leg kick/push off.

    Sat-Sun, I go for longer runs. I don't pay attention to time at all, just putting on some extra miles Started out around I would double up a run in the morning then evening, then 5.5, 7.3, 8.7, today and tomorrow is will be 10.5 miles each. The only thing I pay attention to is my heart rate which I average 80% of max on the long runs.

    I never work on speed and increased distance the same day.
  • Im_NotPerfect
    Im_NotPerfect Posts: 2,181 Member
    I just sent you a message. I'm actually following the Bellin 10K training plan to run the Bellin. I really like it because it slowly ups your mileage and doesn't push you. I think the organizers figure the adrenalin of the race will push you to run that extra bit to make the 6.2 miles. Feel free to friend me if you want!
  • StephTheBookworm
    StephTheBookworm Posts: 177 Member
    I just ran my first 15K. I didn't follow any kind of training plan, but the longest I ran was 7 miles even though the race was 9.3 miles and I was fine. Good luck. :smile:
  • PixieAdele
    PixieAdele Posts: 102 Member
    Hey I followed a bupa 5k program last summer and thought it was really good, the program was 8 weeks I think, I did the beginners schedule. Then I did the beginners 10k program via the bupa website as well, again 8week schedule I think, also found this to be a good program, never thought I would have been able to run 10k last summer I couldn't run round the street.

    http://www.bupa.co.uk/running/training/training-programmes/

    It takes into account that you are taking part in a race (even though I wasn't) so it builds up distance slowly first then you do much longer runs in weeks 6 and 7. Plus it factors in a 10k trial run a whole week before your race day.

    Hope this helps. And good luck with the race!
  • goldmay
    goldmay Posts: 258 Member
    If you have an iPhone, maybe try the Kinetic GPS app.

    http://kineticgps.com/training_plans.php
  • sugardaddy0331
    sugardaddy0331 Posts: 19
    You might want to try out a Hal Higdon training program. He has multiple program levels depending on your training level. I have typically used a modified program combining elements of Jeff Galloway and Hal Higdon.

    http://www.halhigdon.com/

    http://www.jeffgalloway.com/

    Keep in mind that with any training program you don't have to follow it to the letter; use it as a basis and modify it to fit your life schedule and training goals.

    Have fun! The 10k is a really great distance!

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