Building Up to 10k from Couch 2 5k

dolliemix

Hey just wondering could I get some advice from you experienced athletes.

I'm just made it to Week 9 of Couch 2 5k. But I completed my first 5k yesterday at the UCD Ras.

I want to build up to the 10k Flora Women's Mini Marathon on 7th June. I have 10 weeks. I will be playing tennis Summer League as well. I have a hen weekend the weekend after next. I'm going away for the long bank holiday weekend and I've to go to a wedding at the end of May. Other than that there should be no distractions.

I've been trying to work out how to build up to the 10k from here. I've been using the podrunner podcast built especially for Couch25k from itunes up until now. This program built me up through interval training. Running-walking, running walking etc. Everytime I had to change from running to walking I'd just here a beep! So I didn't need to time myself. I've also been doing some weights in between. I tracked my program here

I originally thought I would continue with the podrunner podcast which has
a ten week program to build me up to 10k. The problem is there are no long run days on this program. Each week build up on minutes and distance running, but there is no one day where you go out and just run - non stop. I sort of feel that now that I can go out and do the long runs I should continue . But then, I don't want to knock Podrunner podcast as it got me as far as I am injury free. I also really like the idea that this podcast does all the planning for me (music and all)!

Rainbow Kirby, a poster who some of you are familiar with I'm sure, has been giving me great advice, and suggested I take this plan Hal Hidgon Novice 10k plan. An eight week program.

I think this looks great. And I could fit my tennis and weights in around it.

However, I am quite injury prone. I played hockey for 20 years and I'm wondering should I continue to do the interval training with podcast. I'd say it's less likely that I would get injured on it. Also, I wonder by doing the interval training would it help with my speed. I'd love to improve my time. Yesterday I finished the 5k in 31.30. I'd love to do the Mini Marathon under 1 hour.

On the other hand, from the reviews, looks like Hal Hidgon is well respected in the athletic world.

Would anyone have any advice or experience doing either of the programs?

Also I'm wondering what kind of weights should I be doing for strength. I've read that I should do low weight and high reps. But should I be struggling at the end of the reps at the end?

Sorry for long post. Any advice would help.....

menoscemo

Definately go for the HH program. I can't think of any advantage of using a run/walk strategy when you are already able to run 5k (unless you were doing speed intervals). You just need to get used to running slightly longer distances and at 3 running days per week the HH program shouldn't be too intense.

My only advice is to take most of your runs easy, don't go out there trying to break world recors every run!
Congrats on yesterday and good luck in your training.

DigiJem

I'm currently doing the HH Novice 10k plan. I've just finished week 3 and can recommend it. It builds up the distance very gradually so it should reduce the injury risk. Its a bit more focused on distance rather than time, unlike the C25k podcast.

There's plenty of variety and its flexible enough for days when you can't get training done. You shoud be able to get your tennis done on the cross training days. I only focus on speed on the short once a week - I don't worry about time on the other 2 run days.

Well done on completing your first 5k!

dolliemix

menoscemo wrote: »

Definately go for the HH program. I can't think of any advantage of using a run/walk strategy when you are already able to run 5k (unless you were doing speed intervals). You just need to get used to running slightly longer distances and at 3 running days per week the HH program shouldn't be too intense.

My only advice is to take most of your runs easy, don't go out there trying to break world recors every run!
Congrats on yesterday and good luck in your training.

Great. Thanks for that. I've already made out a program using the Hal Hidgon plan trying to work out how I'll fit it all in to life!!

Its really reassuring to hear you recommend it.

Ha! I won't be breaking any records but I'd love to just have enough energy at the end so I can do the Chariots of Fire thing!!:D Yesterday I was able to go for it at the end for the last 50 metres and it felt great. I'd love to be able to try and do that a little sooner, maybe pick the pace up a little 1k from the end and still go for it at the last 200 meters or so. I wanted to pick it up a little earlier yesterday but I was too nervous as I hadn't tried it before.

DigiJem wrote: »

I'm currently doing the HH Novice 10k plan. I've just finished week 3 and can recommend it. It builds up the distance very gradually so it should reduce the injury risk. Its a bit more focused on distance rather than time, unlike the C25k podcast.

There's plenty of variety and its flexible enough for days when you can't get training done. You shoud be able to get your tennis done on the cross training days. I only focus on speed on the short once a week - I don't worry about time on the other 2 run days.

Well done on completing your first 5k!

Brilliant! I didn't put two and two together. I've been following your progress but I guess when you said you were following this program, it meant nothing to me!

Great.....I'm really excited now