10K mid September 🤮

[Studentnursesos12e]

Hi,

I didn’t exactly know where to put this. Apologies if incorrect place.

I’ve just entered a 10K for the 15th September.

I can run a very slow 5k atm, and am currently building back up using c25k. I’ve just done today week4 run1. I’m aiming to do six of these c25k runs a week (with rest days!) and should’ve fully finished c25k by the end of June.

I do not really know how to build up to a 10k from a 5k. If anyone can recommend any apps/training plans that would be great.

In amongst this madness I am trying to slim. Hoping this can be my accountability thread.

Ta 😀

Today -
1,324 calories
Week 4 run 1

-2.5lbs (11.83)

1,245 cals and w4r2

Big support from me! I did similar last year and now I run 10km mostly every day. Running is great!

I did C25K by running every day last April, completed it within a month.

As for moving up to 10km, it's much easier than you think. Finish C25K so that your doing a non-stop 30 minute run.

Then look at the NHS C25K Plus podcasts to stretch to a 35 min run and start thinking about pace. Give that a few weeks so you are comfortable running 35 mins non stop.

Then look at your distance rather than time to aim for a non-stop 5km. My first was 42 minutes but soon was more like 35 minutes.

Give 5km a few weeks so you know you can do it every time, then approach 10km in the same was as C25K - by running for intervals. You'll soon notice after your 5km run that within a few minutes of finishing that your heart rate is lowered and you could run again.

For example:

• Run for 30 mins, walk for 5 mins, run for another 15 mins. Cool down
• Run for 30 mins, walk for 5 mins, run for another 30 mins. Cool down
• Run for 30 mins, walk for 2 mins, run for another 30 mins. Cool down
• Run for 30 mins, walk for 2 mins, run for 30 mins, walk for 2 mins, run for another 30 mins. Cool down
• Run for 30 mins, walk for 2 mins, run for 30 mins, walk for 2 mins, run to 10km. Cool down
• Run for 30 mins, walk for 2 mins, run to 10km. Cool down
• Run for 45 mins, walk for 2 mins, run to 10km. Cool down
• Run for 60 mins, walk for 2 mins, run to 10km. Cool down
• Run 10km!

Thanks so much @FATEdestiny

I’m about to do week4 run3. Might fit in week5run1 too.

As soon as I’ve finished c25k I’ll deffo be following your advice.

Xxx