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Couch to 10k and beyond
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Indie_Kid
Posts: 23,097 Forumite
We have a couch to 5k thread and I thought it would be nice to have a thread for those of us who have graduated and would like to run further.
The plan is:
Week 1
Session 1 - 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times.
Session 2 - 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times.
Session 3 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.
Week 2
Session 1 - 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.
Session 3 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.
Week 3
Session 1 - 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.
Session 3 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.
Week 4 - EASY RECOVERY WEEK
Session 1 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.
Session 2 - 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.
Session 3 - 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.
Week 5
Session 1 - 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times.
Session 2 - 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times.
Session 3 - 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times.
Week 6
Session 1 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.
Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times.
Week 7
Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.
Week 8 *EASY RECOVERY WEEK
Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.
Week 9
Session 1 - 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.
Session 2 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Week 10
Session 1 - 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.
Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.
Week 11
Session 1 - 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 12 *EASY VOLUME WEEK
Session 1 - 60 min. Run 50 minutes.
Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 - 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 13
Session 1 - 50 min. Run 40 minutes.
Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 Event Day 10K: have fun, and take care not to start out too quickly.
I got it from here
Now, personally I couldn't get on with this. I was given a 10k training plan by my coach which worked better for me.
I am currently training for a 10 mile race in md January.
The plan is:
Week 1
Session 1 - 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times.
Session 2 - 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times.
Session 3 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.
Week 2
Session 1 - 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.
Session 3 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.
Week 3
Session 1 - 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.
Session 2 - 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.
Session 3 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.
Week 4 - EASY RECOVERY WEEK
Session 1 - 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.
Session 2 - 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.
Session 3 - 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.
Week 5
Session 1 - 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times.
Session 2 - 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times.
Session 3 - 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times.
Week 6
Session 1 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.
Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times.
Week 7
Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.
Week 8 *EASY RECOVERY WEEK
Session 1 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 - 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.
Week 9
Session 1 - 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.
Session 2 - 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.
Session 3 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Week 10
Session 1 - 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.
Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.
Week 11
Session 1 - 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 - 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 - 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 12 *EASY VOLUME WEEK
Session 1 - 60 min. Run 50 minutes.
Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 - 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 13
Session 1 - 50 min. Run 40 minutes.
Session 2 - 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 Event Day 10K: have fun, and take care not to start out too quickly.
I got it from here
Now, personally I couldn't get on with this. I was given a 10k training plan by my coach which worked better for me.
I am currently training for a 10 mile race in md January.
Sealed pot challenge #232. Gold stars from Sue-UU - :staradmin :staradmin £75.29 banked
50p saver #40 £20 banked
Virtual sealed pot #178 £80.25
50p saver #40 £20 banked
Virtual sealed pot #178 £80.25
0
Comments
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I did the C25K and just found I could run for longer when I had the time
I didn't follow another plan (had already downloaded the 10k app) I went to 6.5k, 7k, then 10k. On Saturday I just did 13k and could still hold a conversation so knew I had to speed up again 
I enjoy the longer runs (on treadmill) but as I don't run very fast I have to make sure there's enough time :rotfl:
Good luck for the race!0 -
Thanks.
I went out for a 45 minute run this morning. My God, it was cold out there!
Plan for this week is another 45 minute run and then on Saturday, it's 3 45 minute intervals with 5 minute walk in between.Sealed pot challenge #232. Gold stars from Sue-UU - :staradmin :staradmin £75.29 banked
50p saver #40 £20 banked
Virtual sealed pot #178 £80.250 -
Failed with last weeks plans. Have been out for a 30 minute run today, might do another 30 minutes on Friday and then I have a long run (14k) on Sunday.Sealed pot challenge #232. Gold stars from Sue-UU - :staradmin :staradmin £75.29 banked
50p saver #40 £20 banked
Virtual sealed pot #178 £80.250 -
I can't be the only one doing this, can I?
5k run for me today. Bit painful though - I was caught in the hail.:eek:Sealed pot challenge #232. Gold stars from Sue-UU - :staradmin :staradmin £75.29 banked
50p saver #40 £20 banked
Virtual sealed pot #178 £80.250 -
No. I've been running 5k since mid September for 3 or 4 times a week outside and invested in a treadmill at the beginning of December because I feared I would give up as the weather got worse. I love running on the treadmill. I got to the point where I can run 5k in 27 minutes in relative ease. I don't want to run any faster as I feel that 10.5kph is just right for me so it makes sense that the next step would be to aim for 10k in 60 minutes. This last week I have been running 6k in 35 minutes. I might give it another week and try doing 7k in 40 minutes. I've tried the 5to10k app but didn't really like it, much prefer doing it my way which seems to be working.I can't be the only one doing this, can I?
5k run for me today. Bit painful though - I was caught in the hail.:eek:
Before September I've never even ran for a bus... I figured at the ripe old age of 41 it was time to get fit.
I've rambled on a bit... sorry!0 -
Deleted_User wrote: »No. I've been running 5k since mid September for 3 or 4 times a week outside and invested in a treadmill at the beginning of December because I feared I would give up as the weather got worse. I love running on the treadmill. I got to the point where I can run 5k in 27 minutes in relative ease. I don't want to run any faster as I feel that 10.5kph is just right for me so it makes sense that the next step would be to aim for 10k in 60 minutes. This last week I have been running 6k in 35 minutes. I might give it another week and try doing 7k in 40 minutes. I've tried the 5to10k app but didn't really like it, much prefer doing it my way which seems to be working.
Before September I've never even ran for a bus... I figured at the ripe old age of 41 it was time to get fit.
I've rambled on a bit... sorry!
That's amazing - can't wait til I get to the point of doing 5k in 30 minutes, let alone 27!
I've only just finished week 1 of C25k and given the weight I need to lose, will more than likely have to do each week at least twice. But I seriously hope I get to be properly joining the 10k gang soon!0 -
That's amazing - can't wait til I get to the point of doing 5k in 30 minutes, let alone 27!
I've only just finished week 1 of C25k and given the weight I need to lose, will more than likely have to do each week at least twice. But I seriously hope I get to be properly joining the 10k gang soon!
Good luck!
Just ran a 10k. Very slow. But had no water for the first time ever. I am seriously considering taking some shampoo out with me next time I run - it's so wet out there.
Sealed pot challenge #232. Gold stars from Sue-UU - :staradmin :staradmin £75.29 banked
50p saver #40 £20 banked
Virtual sealed pot #178 £80.250 -
Done a personal record today on the treadmill... 7K in 40 minutes.
Very hard going but brilliant feeling once completed!0 -
Gimme 3 weeks and I'll be joining you! Got it in my head I'd like to try for the London Marathon next year....0
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Well well well... I surprised myself this morning and ran 10 k in 60 minutes on the treadmill. I was intending to do 7k but got to 7k in 40 minutes and walked for a bit to 8k and looked at the time and thought I could do the 10k in an hour so I sped up and did it! I feel great! Although I might regret this tomorrow. This has spurned her indoors on and she has just done 5k for the first time.
Anybody thinking about getting an electric treadmill I urge you to do it.0
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