Running experts - are there any apps for 10K training?

[jmfan]

Hello everybody.

I have been doing HIIT for about 6 months, and have just added in some running. I can do 5km in about 28 minutes if that's relevant (and I'm 45 if that is too). I need a goal and thought I would train to run 10K (while still mixing this up with HIIT and strength training).

I have looked up some training plans eg on Runners World and they tell me to do slow for 2K, then run fast for X amount, etc etc. I can't imagine following these instructions while I am actually running, it seems complicated - I would need to keep stopping to check what I am meant to be doing next!

So I wondered, is there some sort of app that would talk to me as I was running, if that makes sense? In other words, tell me when to speed up etc?

Also is it a good idea to combine HIIT with running? Will it take longer to get to 10K?

Lots of questions, sorry! But thanks in advance for any help!

[FATEdestiny]

Have a look at the Audiofuel podcasts.

If you can run 5k I don't think you'll need much of an official plan really. I would do something along the lines of:

• run non stop for 30 minutes
  
• run non stop for 40 minutes
  
• run for 30 minutes, walk for 5 minutes, run for 15 minutes
  
• run for 30 minutes, walk for 5 minutes, run for 30 minutes
  
• run for 30 minutes, walk for 2 minutes, run for 30 minutes
  
• run for 30 minutes, walk for 2 minutes, run until you get to 10km (should be 30-40 minutes or so)
  

Then work on either running through that walk break by making it later into your run.

[jmfan]

ok fab thanks FATEdestiny. So I guess I don't have to get too worked up about this 'farlap' or intervals thing? Just try to extend the time I am running each time (more or less)?

[FATEdestiny]

That's how I did it anyway. I think the jump toan intervaled 10k (ie run/walk/run) from 5km is far, far easier than learning to run for 5km initially.

I got from a 40 minute run to a 10k run (with a walk break) in 3 runs. It wasn't anywhere near as difficult as I was expecting.

[FATEdestiny]

I should add that I do use Audiofuel though and do find the podcasts help.

They are free if you have a Spotify subscription, otherwise you have to buy them as you would other downloadable music.

I recommend Rollercoaster, the 2h mid intensity run and Polyrunner.

[jmfan]

Thanks! I do have a subscription to Spotify so will have a look at Audiofuel. I guess my initial goal is not necessarily speed but just getting to a non-stop 10K. I will plot a route!

[WhyDidIEatThat]

Can you join a running club? They’ll have training sessions which will include speed play and hills etc, if you can make it to one of those each week, do a 5k another and one long run a week (just whatever comfortable pace, say ten minute miles) and add a km or so per week until you reach 6 miles/10k?

[jmfan]

I am not sure about a running club WhyDid! It feels a bit daunting, as though it will be mainly people who are very experienced/fast/fit! I am not sure I fit into any of those categories. The other thing is that I do like to be able to fit running in whenever I can and my schedule is a bit erratic. But I will definitely think about it, it would probably help to push me a bit harder.

[dangermouseisace]

I have a Garmin running watch that I can program intervals on, and I got my 1st cheaply from eBay. If you’re serious about running it’s a worthwhile investment.

[dangermouseisace]

And running clubs have all sorts of runners. If you can do 5k in 28 minutes you’ll be fine- it’s more than likely there will be slower runners.

[fruitpastille]

If you can do 5k in less than 30 mins I'm sure a running club would be fine. My local one has a beginners session. Also you may find there are groups on Facebook locally if you have a look. There are numerous free apps for training for 10k as well.

[Lost5stone]

I just added on half a km a week to get from 5k to 10k. Easy way to do it. You are faster than me though!

[jmfan]

I have found a club near me. I’ll look into it. Thanks for all the advice. I’m going to add on a km this weekend and see what happens!!

[WhyDidIEatThat]

Good luck! Remember to go a little slower when you’re going further, I second the garmin recommendation- it helps you keep an eye on your pace.