Thoughts on best 10K training program?

bheimbrock
bheimbrock Posts: 100 Member
edited October 7 in Fitness and Exercise
I recently finished the C25K program before the holidays and have since run two 5ks (35 mins - 11.20 pace which is WAY better than I could have ever imagined as I am certainly not a speed runner!).

However, now I am ready to start the new year off with training for a 10k - want to do the Cincinnati Flying Pig Relay Team! I did some searching on the cool runnings website but there seems to be many options. I would love to hear opinions from thsoe who have completed C25k and have finished or are currently training for a 10k. The options included: 10K101 Podcasts, Bridge to 10K iphone app, Hal Higdon Novice 10k program.

side note - I like the Bridge to 10K as it seems to pick up where C25k left off. I was able to find the app on my droid but it is $2.99 and I would rather use runkeeper and just manually enter my training program. Can you print the B210K program anywhere??

Replies

  • Bubs05
    Bubs05 Posts: 179 Member
    From the Bridge to 10K Facebook page:
    W1 - run 10 min, walk 1 min...4 times
    W2 - run 15 min, walk 1 min...3 times
    W3 - run 17 min, walk 1 min....3 times
    W4 - run 18 min, walk 1 min....3 times
    W5 - day 1 - run 22 min, walk 1....2 times.
    W5 - day 2 - run 25 min, walk 1....2 times
    W5 - day 3 - run 30 min, walk 1....2 times
    W6 - run 60 min

    All with a 5 min warmup/cooldown
  • bheimbrock
    bheimbrock Posts: 100 Member
    Thanks! Of course I found the program with a little more searching right after posting!
  • Bubs05
    Bubs05 Posts: 179 Member
    There is also 'Ease into 10K' but I think that kinda combines C25K and B210K??
  • JoolieW68
    JoolieW68 Posts: 1,879 Member
    I am now running 4 miles a day at a 9:26 pace.

    For those more experienced runners, if I wanted to do a 10K, how you modify the above training program for someone like me?
  • natalieg0307
    natalieg0307 Posts: 237 Member
    Hal Higdon also has a 10K training program. I was just looking at the half marathon on his site.
  • fteale
    fteale Posts: 5,310 Member
    I like the nike 10k program on iTunes.
  • horndave
    horndave Posts: 565
    halhigdon.com has good programs for all levels.
  • Runs4Wine
    Runs4Wine Posts: 416 Member
    I started doing the One Hour Runner Program (OHR) but then gave up on it. When I was training for my first 10K I just kept running my daily distance, but picked one "long" run and increased either mileage or time depending on how I was feeling.

    So I would add an additional 3-5 minutes on my long run or 1/2 - 1 mile every other week. I gradually built up to the 6.2 miles :) And I"m now running my second ever 1/2 marathon at the end of the month doing just this :)
  • watergirl626
    watergirl626 Posts: 249 Member
    I liked the B210K. I used this site: http://blog.bluefinapps.com/about-bridge-to-10k/ and just kept track of the time on my HRM and used endomondo to track my distance. Good luck!
  • watergirl626
    watergirl626 Posts: 249 Member
    I liked the B210K. I used this site: http://blog.bluefinapps.com/about-bridge-to-10k/ and just kept track of the time on my HRM and used endomondo to track my distance. Good luck!
  • mom2jac
    mom2jac Posts: 24 Member
    I suggest slowing your pace a bit and increasing your distance a little at a time. That really worked for me. Once you have your distance where you want it, you can begin working on increasing your pace. Good luck!
  • bstamps12
    bstamps12 Posts: 1,184
    I did One Hour Runner Program and LOVED IT! I think it depends on if you are planning to run/walk or straight run your 10K and how you handle training mentally. For me, walking while training would lead to me walking during the race just mentally. One Hour Runner just builds from your 30 minute base adding 1-3 minutes to your long run each week until you are running 60 minutes. You could just tack on 3-4 extra long runs of 63, 66, 70, 72, etc. until you are at whatever time it takes you to run 10K. It was really easy & included recovery weeks so I went from 5K to 10K without injury.
  • twinmom_112002
    twinmom_112002 Posts: 739 Member
    The hal higdron (sp) plan is good. It will back you up the first week but then progress nicely. Its a good way to slowly increase your mileage. I used his half marathon plan this summer and it was awesome.
  • bheimbrock
    bheimbrock Posts: 100 Member
    Thanks everyone! I printed both the Hal Higdon and B210k programs. I'll def. do Hal's approach to the full week (cross training, stretch, strength, etc) as my plan was already to do 30 day shred on Monday/Wed, run Tues/Thurs/one weekend day, and rest day on Friday so it fit perfectly! However, as for the actual program, I think I will start with B210k and see how my distance lines up with Hal's plan.
  • croasmunj
    croasmunj Posts: 3
    I'll put in my amen for Hal Higdon's training programs. I've used them for 10k, half, and full marathons. He has different intensity training levels for pretty much any type of race.

    Good luck!
  • BassesGirl
    BassesGirl Posts: 76 Member
    Reading this forum makes me realize how big of an idiot I was haha

    I did a 10k this past Thanksgiving with absolutely NO TRAINING whatsoever! I thought I was going to die while running! Still did pretty decent though all things considered :)

    Oh except for the whole my entire body hurt for 3 days afterwards and I could barely move lol moral of the story, TRAIN

    Get it everyone!!!
  • SueInAz
    SueInAz Posts: 6,592 Member
    I am now running 4 miles a day at a 9:26 pace.

    For those more experienced runners, if I wanted to do a 10K, how you modify the above training program for someone like me?
    10K is now my "short" run each week, it's not that far from 4 miles. :)

    It really depends on your time frame, but you can easily get to 6 miles within a month. You really just want to build up distance slowly, no more than about a 10% increase each week. Run one long run each week at an easy pace and you can then run two days at shorter distances (2-3 miles) at race pace or do hills or fartleks. I'd space these two shorter runs so you're running every other day or so.

    An example schedule would be for your long runs to be:

    Week 1 - 4.5 miles
    Week 2 - 5 miles
    Week 3 - 5.5 miles
    Week 4 - 6.2 miles
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