10K Training Program Suggestions

shirley_beans
shirley_beans Posts: 65 Member
edited October 29 in Fitness and Exercise
Hello! I apologize if this topic has already been posted, but I'm looking for feedback on 10k training programs. I know about Bridge to 10K, but I don't want to do intervals anymore. I loved them during C25K in the beginning, but by the end of I found it breaks my stride/momentum. I can comfortably run a 5k, and my once a week long run is 4 miles. I was thinking about just running 3 times a week, increasing my distance by 0.25 mile each week, but I'm not sure.

Replies

  • timeasterday
    timeasterday Posts: 1,368 Member
    I avoided B210K too because of intervals. Look up Hal Higdon or Jeff Galloway training programs online. My wife downloaded a plan from Fitness Magazine that I like for 10K and half marathon. I am loosely following the 10K plan now - they do speed work and hill climbs each week but I like to do one or the other plus a tempo run instead. I run 4 days a week since completing C25K. So my schedule looks like this now:

    Mon-Rest, Tue-Tempo Run, Wed-Strength, Thu-Hills, Fri-Strength, Sat-Easy run, Sun-Long run
    Mon-Rest, Tue-Tempo Run, Wed-Strength, Thu-Intervals, Fri-Strength, Sat-Easy run, Sun-Long run

    and repeat (increasing total mileage 10% a week)....
  • hammomh
    hammomh Posts: 43 Member
    I've just done a 10km run a few weeks ago.

    To get to it from the 5km, I just added on a little distance to my usual distance twice a week and ran my 4/5km usual run a little quicker.

    My problem was not fitness to try and reach the 10km distance, it was boredom! Get really bored running but feel great when finished it.

    To get over boredom, or to mentally trick myself into going a little further, I would add the distance on to the beginning of my run. So I would run an extra 1km around the block which lead on to my usual 5km making it 6km in total. Then another km onto that so 2km first then onto my usual 5km route and so on..

    Made me not realise I was running any further as I was always running the same last 5km so would be like that was all I was running, distance soon adds up and now my "usual" distance is a 8km route and will do longer ones twice a week.
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    The Hal Higdon beginner 10k plan is based off of 3 days running a week, seems completely reasonable for your level of fitness. It also advises you to incorporate strength, stretching and cross training. I haven't done that plan, but used his novice ii half marathon plan and intermediate 10k plan.
  • Gogirl40
    Gogirl40 Posts: 12 Member
    I'm 6 weeks into Hal Higdon's 10k plan and it's great! Running/jogging 3 days a week with longer runs on Sundays, increasing .5 miles per week. The most I'd ever run before was 5k so I wasn't sure of myself, but I'm doing it!. I'm increasing my endurance and improving my speed. My goal was to 12 minute miles, but I'm already doing better than that.
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