If you’re a runner…..

[Hamsterwheel21]

I’ve recently lost 3 stone slowly and steadily. Still have 4-5 stone to lose though 😳 I’ve been doing 10k daily steps for about 6 months.

Today I downloaded Couch to 5K app and did Run 1 week 1. I really want a longer term goal of doing a 10k - there is one locally on my birthday in 20 weeks. I know it’s not a huge achievement as thousands of people do 10k’s but to me it’s would be the best birthday present I could give to myself (after seriously neglecting my physical and mental health for a whole host of reasons)

would it be realistic to do it the 9 week C25K programme and get up to 10k in the following 11 weeks if I followed the plan (and didn’t get injured)

YABU - no this isn’t doable
YANBU - yes you could do 10k in 20 weeks

Definitely doable. Have a look at run/walk intervals too. Really recommend Facebook Group Girls That Jeff. (Jeffing is a running method started by Olympian Jeff Galloway)

This depends on so much. How old are you? What are your current fitness levels? It's definitely possible but whether it's possible for you might depend on lots of things.

Either way it's a great goal to aim for, so why not give it a go. My one bit of advice would be to go to a running shop and get properly fitted for shoes. The right shoes make a big difference including to injury etc.

Good luck!

Just make sure you're running 3 times a week as per the C25K programme and keep upping your distance in small increments. It's definitely do-able (says a runner that's plateaued at 3 stone overweight but started running at 5 stone overweight)

Only thing to be aware of is that the NHS C25K programme gets you to 30 minutes continuous running. That didn't equal 5k for me. My initial 5k was closer to 40 mins.

Best of luck!

Even if you aren't able to run 10km by then you will be able to get round a 10km course by running what you can and walking the rest. I would sign up.

Thanks I’ll take a look!

Go ahead and go for it! Just make sure it doesn't become a matter of life and death to you though. You have a good chance of making it, and also a good change that injury, or slower progress than hoped for will prevent it.

Good luck! But don't take risks with your health.xx

My top tip is - for the bits on each training session where you are running, run much slower than you think you should. Lots of people struggle because they are going to fast on the run bits and can’t sustain it, and it puts them off. Don’t worry about the distance covered for now, or even at the end when you ‘should’ be covering 5k. If you find a week really difficult, don’t be afraid to repeat it before moving to the next one. Congratulations on everything you’ve achieved so far!

I’m late 30s, being horrendously overweight is obviously against me but I have done 30 mins of exercise every day for 6 months (mostly brisk walking) after getting an Apple Watch.

yes I’ve been reading today and see running shoes are a must! I’ll get some this week thank you

Check out the trainasone app for more longer goals. It’s free, and schedules you different types of runs, depending on your ability and goals. I’ve used it for years, and really love it - every run has a plan, whether that’s a steady pace or intervals. Good luck!

Ahhh that’s a good point, hadn’t thought of not being at 5k in 30 mins, something to bear in mind!

Would it be normal to have some walking in a 10k or would everyone usually run the whole way round?

I know nothing about running but good luck OP! (Clicked because I am thinking I need to make changes myself). What a great thing to aim for.

Absolutely you can do it. Lots of people walk in a 10k - you won't be the only one so please do give it a go!

Yes 30 mins for a 5k if you’ve come from no running experience at all is pretty ambitious - it can be done but don’t be discouraged if you’re a lot slower!
20 weeks is 100% doable and a great goal - there will be some weeks where it’s hard to get the training done etc but don’t let that put you off (if you’re on holiday etc) - it won’t matter if you miss the odd session, as long as you do 75% of the plan. I went from nothing to my first half marathon in less time (admittedly in my 20s!) and it was fine - since then I got the bug and now done 28 marathons and lost count of the halfs!
GOOD LUCK! Running is brilliant. It’s the cheapest, best form of exercise there is as can be done virtually anywhere and is so good for mind and body. Enjoy it and don’t get too stressed by it, it’s meant to be fun.

I voted YANBU because 20 weeks should be enough time to train for a 10k.

I trained for a half marathon in 11 weeks from a starting point of being able to run a 5k in a little over half an hour with a bit of effort.

What I will say is that I wasn't overweight when I did it and I followed a training plan to avoid injury.

You shouldn't be at too much risk of injury doing C25K because it is a very gentle programme. Getting from 5k to 10k might be more of a struggle if you are overweight because you will need to run further and longer, and you'll be putting more strain on your joints.

So I would follow the C25K and see how it goes, and if that goes OK then you should be able to increase your distance by half a km per week to reach your goal. But if you do get injured, stop and give yourself time to heal before starting again more slowly.

Hopefully by the time you've completed the C25K you'll have lost more weight which should make the next part easier.

Congratulations on your weight loss so far!

It’s really common in a lot of 10ks to have some run/walkers. I run/walk and have never felt out of place or been the only one doing it. And I absolutely consider myself a ‘proper’ runner - I’ve done several half’s and two marathons. It’s a totally valid technique and makes it easier to go your fastest and massively reduces your risk of injury. I would recommend starting with 30 secs running and 30 secs walking and see how that feels

Look at the results for last year. Is there a cut off time? I’m very slow and usually at the back but comfortably do 10k if that makes sense? Maybe look at course too. Parkrun is good way to get used to running with others 9am Saturdays and free .

Good luck x

I've seen a lot of people walking in 10ks

I think you could do this. But cut yourself some slack and be prepared to walk / jog the 10k a bit so you don't get an injury or feel miserably tired.
Do parkrun once you've managed C25K then do a couple more longer runs.

It's definitely do able! I followed a similar timescale when I first starting running and really enjoyed my first 10k.
Try and stick to the plan and not miss runs. Get used to time on feet and go whatever the weather (within reason!). And enjoy 😊

What I would do is build up to be able to run for 45 mins - 1 hour. If you need to run/walk after that you'll have some miles under your belt.

There’s a couch to 10K program as well - takes a bit longer, from memory (maybe 12 weeks) but if your goal is just to get round, 20 weeks is plenty. Totally fine to walk bits! Many people will do that.

Plenty of runners "jeff" as a legitimate intent from the start where they run/walk for specific intervals. It's been shown to allow you to run further and believe it or not faster with less chance of injury.

I'm not a fan of jeffing, I prefer to just do my little plod but I've been overtaken by jeffers more than once whilst my little legs do their thing. See what works for you.

Also tip for the trainers is to size up a little otherwise you'll batter your toenails over a longer distance. Your feet swell the long you're on them and running trainers can be quite snug by design.

It's totally doable, go for it!

Absolutely doable as a very over weight slow (ex) runner, desperately wishing I could get back into it.

I’d echo the parts about getting the right shoes, and not worrying about 5K in 30 mins. I was 40-45 mins for a long time.

I worked up to several 10Ks, always using the run / way technique. Just check the event if there is a cut off time. Some do, some don’t, usually depends on if they are closing roads. They nearly always have tail walkers so you’re not likely to be at the end on your own. The 10Ks, we’re one of my greatest achievements (as an over weight, unfit person!)