5k to 10k Support Thread
MallyGirl
Forumite, Senior Ambassador 6.1K Posts
I have started a new thread for the journey beyond 'Couch to 5k'.
Having done 'Couch to 5k' 5 years ago for a Race For Life and then a couple of ParkRuns I stopped running - I can't remember why now.
Anyway I decided to have another go at getting fitter as the big 50 is looming this year. I signed up for a free 'improve your ParkRun PB' program, laced up the trainers and set off. The first run to measure my PR start point wasn't too bad after such a gap - 37 minutes. In the 6 weeks of the program I got my PB down to 31:44. I am carrying on with the weekly running club as I have enjoyed it.
I have now downloaded a 5k to 10k app to see if I can improve - I would love to break 30 mins for 5k and not be in need of oxygen. I have no idea if the app / plan is any good as I did not get a recommendation and I don't know anyone who has tried it. There are plenty of plans online but I wanted one that would talk me through the workouts when it came to the ones with a variety of speeds in a single session. The one I chose is called 5k to 10k by Active - it is a 9 week plan but Christmas falls in the middle so we shall see.
On Monday I made a start on the plan (week 1 day 1) and it was interesting. It said 20 min steady run - so you could hold a conversation. I found that quite comfortable and accidentally did 25 mins (plus warm up/cool down) when I didn't hear the instruction to stop running! My pace wasn't that much slower than my PR but I felt I could have carried on for a fair bit more. I am dead at the end of a PR.
Last night I did run club and covered 4.1k in 27:34. I think I need to plan a bit better as I could have used run club as week 1 day 1. My hip is aching today (first had this on Saturday after the PR) so it is a rest day apart from a gentle dog walk this morning.
Having done 'Couch to 5k' 5 years ago for a Race For Life and then a couple of ParkRuns I stopped running - I can't remember why now.
Anyway I decided to have another go at getting fitter as the big 50 is looming this year. I signed up for a free 'improve your ParkRun PB' program, laced up the trainers and set off. The first run to measure my PR start point wasn't too bad after such a gap - 37 minutes. In the 6 weeks of the program I got my PB down to 31:44. I am carrying on with the weekly running club as I have enjoyed it.
I have now downloaded a 5k to 10k app to see if I can improve - I would love to break 30 mins for 5k and not be in need of oxygen. I have no idea if the app / plan is any good as I did not get a recommendation and I don't know anyone who has tried it. There are plenty of plans online but I wanted one that would talk me through the workouts when it came to the ones with a variety of speeds in a single session. The one I chose is called 5k to 10k by Active - it is a 9 week plan but Christmas falls in the middle so we shall see.
On Monday I made a start on the plan (week 1 day 1) and it was interesting. It said 20 min steady run - so you could hold a conversation. I found that quite comfortable and accidentally did 25 mins (plus warm up/cool down) when I didn't hear the instruction to stop running! My pace wasn't that much slower than my PR but I felt I could have carried on for a fair bit more. I am dead at the end of a PR.
Last night I did run club and covered 4.1k in 27:34. I think I need to plan a bit better as I could have used run club as week 1 day 1. My hip is aching today (first had this on Saturday after the PR) so it is a rest day apart from a gentle dog walk this morning.
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To be fair once you are running further more often then the 5k time will come down automatically. I suspect that at the moment you are hitting your endurance limit.
There are massive benefits initially to running more longer slower runs than hammering a 5k. I would say that currently about 50-60% of my mileage a week is at least 1-1:30 mins per mile slower than my 5k race pace. (Able to hold a conversation easily)
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All views are my own and not the official line of MoneySavingExpert.
My aim is a 10k with no injuries!
So I have a downloaded plan with distances, pace etc adapted to me from RunnersW**ld, plus all my cycling, weights etc so that they do not become inflamed again....and of course the attempts to lose weight....physio wants me to be 5kg less, but its not coming off.
When the weather is poor I'll use the gym treadmill tho I hate wobbling along in public...I so prefer the forest trails.
Today I wimped out of an early morning,long run with DH as the cold was in my injured knee..just getting ready for a ride instead.
Anyone doing the kinetic revolution 30 day challenge?
Nope, but to be fair having looked at it, this is the what we do at our Thursday session. It is specifically based around these sorts of exercises and techniques with the aim of increasing core strength and running technique efficiency.
We also do modified versions of these before undertaking the speed work on a monday.
So whilst I am not doing the challenge I am doing the exercises (if that makes sense)
I'm just quoting this on here as it is directly relevant.
Good luck, sounds fairly straight forward with only 3 mins at tempo pace.
Next run is Saturday. The forecast is rain. THe gym will be beastly busy, so what should I wear to run outside? I think it is rain and 8 degrees. ...and I need to run 4 to 5km.....so hardly going to die of exposure......:D
What do other folks do?
If it was really wet and a bit colder then I have a really lightweight goretex shell jacket (<100g) that I would wear.
week 1 day 3 should be 30 min steady run - I will use ParkRun tomorrow for this as it is close enough.
DH commented that it is a bit weird that the first week of 5k to 10k hasn't actually covered 5k in any workout but I suspect that is down to my speed, or lack of. It should be setting the groundwork in place at least
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To be fair its starting by making sure that you can run 5k consistently building up the base mileage. More mileage the better the base :j
Also its harder when you consider it as 5k - 10k because of peoples paces.
For instance 30 mins for me at gentle recovery pace would be about 6k. Tempo pace would be closer to 7k.