B210K program options?
yaseyuku
Posts: 871 Member
Hello! I just finished C25K today and am planning on jumping right into a 10K training program. I've heard there are quite a few good ones out there but it's a bit hard to figure out where to start.
B210K seems like the obvious choice but I figured it doesn't hurt to ask for people's opinions and their experiences with different 10K programs and explore the options.
What personally worked for you after C25K? How many days a week did you run? Did you use B210K or any other B210K training program for it?
My goals are focused on both building endurance and speed if it matters. I hope to eventually be able to run half marathons and even a marathon in the future. (It's a long shot, but hey, I never thought I'd be here and here I am.)
B210K seems like the obvious choice but I figured it doesn't hurt to ask for people's opinions and their experiences with different 10K programs and explore the options.
What personally worked for you after C25K? How many days a week did you run? Did you use B210K or any other B210K training program for it?
My goals are focused on both building endurance and speed if it matters. I hope to eventually be able to run half marathons and even a marathon in the future. (It's a long shot, but hey, I never thought I'd be here and here I am.)
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I used the Hal Higdon novice 10K training program. It was easily customized to fit my current workout routine, which includes strength training, and I wanted to focus on building distance. The time commitment was also manageable since I did my long runs on Saturdays when I was off work.
Here's the link: http://www.halhigdon.com/training/51122/10-K-Training-Guide-Novice-Program0 -
And welcome to the group!0
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Thanks! Does it really matter which days I choose to run though as long as I put in the necessary amount of days? As of now, I do 2 days of strength training a week (trying to up to 3 when my schedule frees up a bit), 2 days of dance and/or Zumba, 2 days of Insanity, and some yoga and Pilates, either at a class or at home.
During C25K, I would run the three days a week (occasionally I'd do four or two depending on my school/work schedule) but I wouldn't always have set days.0 -
Hi, welcome, congrats on finishing c25k. I'm new too. I finished c25k a couple weeks ago.
I did a lot of research into what to do after c25k, I think I made it a harder decision than it needed to be. I'm working with a trainer 1-2 times a week on lifting form, I hope to start Stronglifts in the next couple of weeks, and I do bootcamp 1-3 times a week. As well as running
I decided on One Hour Runner. It's 3 days a week at your choosing and the first 3 weeks are 3 30 minute runs. It's a 10 week program. I chose this because I could chose my own schedule, it was 3 days a week, and it seemed to pick up where c25k left off. I'm in week 2 and I'm now covering more distance in my 30 minute runs. I start and finish with a 5 minute walk. Once a week, I throw some sprints into my run, usually the first run of the week, since that will always be the shortest run.
I know you will get some great and varied advice here.0 -
Welcome aboard!
There are so many plans it's a bit overwhelming - some use intervals while others use constant runs and the number of runs per week also varies.
Like Laura, I am doing the Hal Higdon Novice 10k plan as the 3 days per week runs and flexibility suited my timetable as I like my long run on a Monday with the shorter 2 and 3 mile runs before work Weds and Fri.
I'm not sure it's a great plan for increasing speed though as it's more about running longer distances - hopefully someone will be along with a recommendation for an interval/tempo based plan which will meet your needs or you could do as Cheryl does and maybe on the shorter run days mix it up a bit with some sprint intervals?0 -
I like the FIRST running calculators. You plug in a race time or any recent run time and it spits out a complete schedule with pace targets and speed work. Their philosophy is that you can make great gains in only 3 days a week of running if those 3 days are challenging and focused. It's not for everyone though and requires a lot of self-discipline to keep up with it.
Here's the 10K calculator (they have other distances on the site too):
http://www.firstrunningcalculator.com/first-10k-calculator/0 -
Welcome aboard!! I used the Run Double B210k app. I ran (usually) 4 days a week while doing that program. I just started training for a half this week so I'll be bumping it up to 5 days a week. I only followed the RD program for about 3 weeks though. Once I completed the 2 30 minute intervals I just started running for the full hour instead of the other couple weeks it had. They have a distance version in addition to the timed version I used. I didn't make it to 6.2 miles in an hour. Not quite that fast yet.0
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I use the rundouble app as well as I purchased the full version which has a plan for speed training, (5k improver and 10k improver). I finished the C25k app about a month ago, then did a few 5k improver days, before deciding that I really just wanted to run longer distances and my time was pretty good already. I my first Official timed 5k was on Oct. 5th and it was 10:26. So not bad. Yesterday I started week to of the RunDouble 5to10k app and I ran 4.82 miles in 51:00 minutes, including wu/cd it was 5.49 miles in 59:00 minutes. Yeah, I ran through warm up. So I am getting close to the 6 miles per hour. I will take it.
I like the Run Double App because I set it to make announcements every 5 minutes. Right now the app has me running 12 minutes, and walking one. So I know that once I get the second pace announcement to push myself faster, so I can beat my time. This has really helped me improve my speed.
Others turn off the announcements though as they say when they get down to the last few minutes they just give up and walk. I do the opposite though and push myself at the end so I can improve my time.
How you train is up to you. There is lots of differently styled apps, so just take a look around try out what you like, and try to customize it to suite your style and goals. If it doesn't work out, switch!
I know I sound like a RunDouble cheerleader, but I had a few issues where I was confused on how to do something with the app, and I emailed them, and they always get back to me the same day! They have awesome customer support!0 -
Thanks for the help everyone! I'm going to look into all of the suggestions over the next few days and hopefully start my 10K training this weekend.0
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Definitely shift days around. When you get into really long runs, your going to want to make sure you're putting as much space as possible between your long run and any speed work you do. If you start doing four days, youll need to put an easy run between any quality workouts.0
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Another RunDouble fan here!0
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And let me plug SmartCoach on Runner's World. You plug in your current level and your goals, and it spits out a tailored running plan based on your needs.0
