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Life after couch to 5k

jaz050465
jaz050465 Posts: 3,508 Member
edited February 15 in Fitness and Exercise
Just finished ease into 5 k- yeaahhhhhh so I'm looking for a 10k app. I've got Bridge to 10k but I'm sure somewhere I've seen one that instead of just increasing the time- brings in fast intervals which I like the sound of. Any advice would be really appreciated.

Replies

  • rduhlir
    rduhlir Posts: 3,550 Member
    I suggest going with a 10K plan. Focus on one that will start working you into a long run once a week. Don't worry about speed right now; speed will come with time on your feet. With a good 10K program you can work on getting your base set up, as that is what you are still doing.

    Once you have a good mile per week base set up (say 20-25 miles), you can slowly start bringing in fartleks or intervals. But until then, focus on time on your feet.
  • jaz050465
    jaz050465 Posts: 3,508 Member
    Thanks. Any suggestions for a good plan.
  • Supadoopafly
    Supadoopafly Posts: 248 Member
    http://www.kissmyblackass.org/podcasts/from-5k-to-10k/

    https://itunes.apple.com/gb/podcast/suzs-from-5k-to-10k-running/id507934011?mt=2


    Thanks. Any suggestions for a good plan.
  • rduhlir
    rduhlir Posts: 3,550 Member
    http://www.b210k.com/b210k-programme/

    or

    http://davidhays.net/running/buildingbase.html

    I used the building base page. I started with 0,3,1,0,2,0,3 (Sun-Sat) and used the website to build my base and long runs up, pretty much just followed how it is laid out on the page.
  • gonna_do_it_56
    gonna_do_it_56 Posts: 206 Member
    Bump :flowerforyou:
  • jaz050465
    jaz050465 Posts: 3,508 Member
    http://www.b210k.com/b210k-programme/

    or

    http://davidhays.net/running/buildingbase.html

    I used the building base page. I started with 0,3,1,0,2,0,3 (Sun-Sat) and used the website to build my base and long runs up, pretty much just followed how it is laid out on the page.
    These seem quite different ideas. Which is best.
    If I did the building base idea- what weekly mileage should I start from?
  • MeanderingMammal
    MeanderingMammal Posts: 7,865 Member
    Just finished ease into 5 k- yeaahhhhhh so I'm looking for a 10k app. I've got Bridge to 10k but I'm sure somewhere I've seen one that instead of just increasing the time- brings in fast intervals which I like the sound of. Any advice would be really appreciated.

    If you use Runkeeper there are free plans on that, as an alternative Endomondo will build a plan for you based on your criteria. I'm using Endomondo at the moment to improve my 10K time to sub 55 mins.

    Some plans will build time, so run to completion, others will add in different sessions to improve all round. As you've just finished C25K then you're unlikely to get significant benefit from speedwork, I'd focus on increasing your base distance first.

    Personally I found B210K a little aggressive in terms of the distance progression, although equally at the time my diary was up in the air so following consistently was a challenge.

    There is a Bridge to 10K group on here that may be worth exploring.

    What I'm doing now is:

    Friday - Tempo run - 10 minutes recovery, anything up to 45 minutes at race pace then 10 minutes cool down
    Saturday - Long Slow run - anything from 12-15km
    Sunday - very short recovery pace - 3-5k
    Monday - medium length recovery run - 7-10km
    Tuesday - intervals - 10 minutes recovery, 20-40 minutes of intervals, 10 minutes cool down

    Bodyweight resistance sessions Sunday and Wednesday to aid injury prevention

    I'm about half way through the improvement plan, it took me about another 8 weeks to get from 5km to 10km completion
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