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Old 06-09-2008, 08:23 PM
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5K to 10K training plan?

Anyone have a favorite 5K to 10K training plan? I used jessani's couch to 5k and am wondering how others have up'd their distance safely.

I've checked out runners world & the runners handbook, but would like input from you guys. Thanks muchly!
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Old 06-09-2008, 08:30 PM
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Do you want to run a 10K race, or get to a point of being able to run 10K in your regular schedule?

To hit a long distance race, the usual plan I see is to run shorter distances three days during the week and then a longer run on the weekend. Then the next week the short and long runs are increased, and so on until you reach the target distance a couple weeks before the race (or sometimes mid-way through training).
A 10K run can be done maybe between 45-75min, depending on your level of fitness, so if you're a regular runner it's very do-able!
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Old 06-09-2008, 09:02 PM
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I want to be able to add a 10K to the regular schedule.

The schedules I see though jump from 3 miles to 4 miles for the long runs. Aren't you supposed to gradually up it to 4? For the 5k training, the schedules increase at 1/4 mile per week (ex. 2 mi, 2.25, 2.5, 2.75 and finally 3). This disappears at the higher mileages. I guess I have to take the leap of faith and run the 4 miles.

EDIT - I just found a plan by Galloway that is what I am looking for. He increases the long runs 3, 3.5, 4, 4, 4.5, 5, 4, 5.5, 4, 6, 4, 6.5, 3 and finally 10K over 14 weeks. The shorter runs for the entire 14 weeks are 3 miles twice a week. That seems doable to me.
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Old 06-09-2008, 10:11 PM
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hey, i'm training for a 10k too. I can do the distance, but would like a better time. I'm working up to a 1/2 by the end of next school year
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Old 06-09-2008, 10:39 PM
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Here is an 8-week Hal Higdon 10K training program for novice runners:
10-K Training: Novice

It looks good to me, because there's the gradual increase in distance, and there are days scheduled for strength and core training, and rest. Requires consistency, but not too intense.

I don't know if you do other activities too, so I'll just mention that as you do longer runs, it's more important to make sure that you have a strong core too (abs, back, obliques, etc). These muscles help to stabilize you and help you move with more energy efficiency that's required for the longer runs.

Good luck!
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Old 06-10-2008, 08:14 AM
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Shana - Awesome! Thanks for the schedule.

My last pregnancy took quite a while to recover from. That is why I am looking for gradual training programs. I could tell my joints, etc. were affected (even my eyes ). That's why I've only run 5K max in the past year and a half. Now I think I am ready to start running more. I am just looking to finish the 10 K right now and am not too concerned about my time.

I have a pretty strong core from horseback riding, but I'm not doing that anymore right now. What exercises would you recommend for that? I was planning on doing more yoga.

Jessani - Good luck with your speed training. I found a book by Galloway that outlines some speed drills, etc. That is a more advanced than where I am at, but I may attempt some of them if I get too bored on the runs.
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Old 06-10-2008, 01:52 PM
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Hmm, I'm not sure what the best core exercises are...I just do weights (low weights, high reps) and ab work in a gym class, and yoga on my own.
For the back, I usually lift around 10-12kg for a 4-5min track of clean-and-presses, dead rows and dead lifts.
I'm also trying to do ab work from p90x. It's about 15min of heavy sweating, but I think my form is pretty bad because my neck hurts more than my abs!

If you previously had good core muscles, you're already ahead of the game! Plus baby-lifting requires a lot of strength too.
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Old 06-13-2008, 08:22 PM
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i got my training program from coolrunning.com - i just finished the bolder boulder 10k over memorial day weekend

what i liked about it was that it varied not only the distances that you run but the types of runs you go on (hills, fartleks, race pace, long run pace, etc.)

(jessani-) if you want to get faster (your race results continually getting better) you want in incorporate these different types of workouts into your running routine.

now i'm training for a half marathon and i'm following the similar ideas of this plan.

hope this helps

one more thing - varying all these workouts makes them seem a hellava lot more fun than the same distance, same path, etc. every day you run.

Last edited by lizzi43; 06-13-2008 at 08:24 PM.
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Old 06-13-2008, 09:13 PM
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fartleks sound like fun
Actually, I think I used to do something this (without the incline work) but changing my speed every 5min on the treadmill, only because I got bored with going one speed for an hour. It's good because it works both aerobically and anaerobically if you do it properly!
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Old 06-13-2008, 09:25 PM
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Thanks for the training programs lizzi43. I went and checked out coolrunnings.

I am going to use the Galloway plan to get me up to running 6 miles slowly (10k) and then I'll be ready to tackle the coolrunnings 5k training plan at beginner where they expect you to be running 6 miles already . It has taken me since Nov to get comfortable running 3 miles. It may take another 6 before I am comfortable with 6 miles.
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Old 07-07-2008, 03:02 PM
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So to update, I have been using the FIRST program: Run less Run faster. It is designed to get people fast enough to run the Boston Marathon.

They tell you how fast and far to run 3 days a week. One day is intervals for speed, the next is a tempo run and the last is the long run. I punch the speed that they recommend into the treadmill and am off. I haven't been having trouble doing the running, but I am starting to feel it in my legs / knees in a good way. If no one tells me how fast to run, I am quite content running 11:20 miles.

I am doing the intermediate 5K training program. The longest long run in the program is 5 miles. Today was the interval run (4 x 400m @ 10 min/mile pace) and I ran 3.5 miles total. That is the most I have run in a long time. I don't want to injure myself, so I'll take it nice and slow, gradually building up my speed.
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Old 07-08-2008, 12:47 PM
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That's awesome!
Soooo....is Boston Marathon a not-so-distant goal now?
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