10k Training Plan?

[TrolleyFollower91]

Hello WDW runners! I'm a recent graduate of the Couch to 5k and just got confirmation I will be running in the world's largest 10k in July (the Atlanta Peachtree Road Race). I'm really excited, but need some advice for 10k training plans. Any suggestions?

 

[Kristia]

Welcome to the Running forum! Congrats on finishing the C25K! That is how I started as well. If you liked the program and it worked for you, I know they have a Couch to 10k program. You could just continue on with your training to reach the distance. I didn't specifically train for the 10k distance. Once I completed C25K, I started on a marathon training program. Since you still have 4 months till your event, I would suggest keeping up with your 5k distance at least a couple times a week and then do a longer run on the weekend. Add distance slowly with maybe a 1/2 mile increase each long run. If you felt really fatigued on a long run, step it back the next time or retry the distance the next week. It is really important to get a good base (like the 5k distance). Once you feel comfortable doing 5k, it really isn't too tough to add distance. I have heard more than once that it is tougher to go from nothing to 5k, than it is to go from 5k to 10k,half marathon or even marathon. It really is true!

 

[mcurtiss]

there's an iphone app called Runmeter which has plans for all distances.

When I trained for the Tough Mudder last year, I pushed my normal 5K runs into 7 milers just by adding distance every other run. I should have also added in some speed workouts in there, but oh well....

 

[joel_maxwell]

Welcome! Follow what Kristie said. That should do it.

Good Luck!! Let us know your progress.

 

[TrolleyFollower91]

Welcome to the Running forum! Congrats on finishing the C25K! That is how I started as well. If you liked the program and it worked for you, I know they have a Couch to 10k program. You could just continue on with your training to reach the distance. I didn't specifically train for the 10k distance. Once I completed C25K, I started on a marathon training program. Since you still have 4 months till your event, I would suggest keeping up with your 5k distance at least a couple times a week and then do a longer run on the weekend. Add distance slowly with maybe a 1/2 mile increase each long run. If you felt really fatigued on a long run, step it back the next time or retry the distance the next week. It is really important to get a good base (like the 5k distance). Once you feel comfortable doing 5k, it really isn't too tough to add distance. I have heard more than once that it is tougher to go from nothing to 5k, than it is to go from 5k to 10k,half marathon or even marathon. It really is true!

Thanks for your help!! Eventually I would love to do a runDisney event, so I figured this was a good starting point! I'll definitely try your strategy of adding in a little distance at a time.

there's an iphone app called Runmeter which has plans for all distances.

When I trained for the Tough Mudder last year, I pushed my normal 5K runs into 7 milers just by adding distance every other run. I should have also added in some speed workouts in there, but oh well....

Thanks for the info! I'm also not quite ready to add in speed, my goal is to cross the finish line standing!

Welcome! Follow what Kristie said. That should do it.

Good Luck!! Let us know your progress.

Thank you! I will!

 

[Mr mom]

Welcome! Follow what Kristie said. That should do it.

Good Luck!! Let us know your progress.

thinking the same thing and yeah welcome

 

[JillC LI]

Welcome a-board! Congrats on completing C25K. That's a big achievement. I agree with everything Kristi said. Good rule of thumb is not to increase your weekly mileage by more than 10% per week and not to increase your weekend long-run by more than 10% per week. When I was training for my first 10K, I just wanted to finish, so I never ran more than 5 miles in training, and I assumed I could easily finish 6.2 miles during the race. I failed to account for the fact that the race was on a seriously hilly course, and it nearly killed me to finish that first 10K race because all my training had been on flat ground. So my only additional tip in training for your first 10K race is to check if the course is hilly because if it is, you should make sure that you incorporate some hills into your training.

 

[TrolleyFollower91]

Welcome a-board! Congrats on completing C25K. That's a big achievement. I agree with everything Kristi said. Good rule of thumb is not to increase your weekly mileage by more than 10% per week and not to increase your weekend long-run by more than 10% per week. When I was training for my first 10K, I just wanted to finish, so I never ran more than 5 miles in training, and I assumed I could easily finish 6.2 miles during the race. I failed to account for the fact that the race was on a seriously hilly course, and it nearly killed me to finish that first 10K race because all my training had been on flat ground. So my only additional tip in training for your first 10K race is to check if the course is hilly because if it is, you should make sure that you incorporate some hills into your training.

Thanks for the encouragement! And yes, the race has what's know as "cardiac hill" so I will definitely need to incorporate some hills into my workouts! I'm definitely trying to increase mileage slowly, just downloaded a gps app on my phone to help! Thanks again!

 

[joel_maxwell]

Thanks for the encouragement! And yes, the race has what's know as "cardiac hill" so I will definitely need to incorporate some hills into my workouts! I'm definitely trying to increase mileage slowly, just downloaded a gps app on my phone to help! Thanks again!

Learn to love hills. Even if you dont like them, convince yourself that you love them. It will make your running so much more positive. Think of it like this, when everyone else is having to walk the hill because they arent ready for it, you run it and watch your confidence soar.

I love hills. The bigger the better!