10K Training Plan - Question

hannamarie88
hannamarie88 Posts: 231 Member
in Fitness and Exercise
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! :D

Replies

  • KateRunsColorado
    KateRunsColorado Posts: 407 Member
    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
    taeliesyn Posts: 1,116 Member
    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
    hannamarie88 Posts: 231 Member
    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
    Apicius Posts: 61 Member
    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

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