I'm wrapping up the Galloway 10k plan, just for fun, after regularly running 2-4 miles for a couple of years as a way to get my distance up and challenge myself. Did some walk/running, but recently did the 7 mile run without walk intervals. Tough, but doable. I did some weeks twice, as needed, and have broken my PRs for mile splits.
Now considering a HM when running season starts here again in the fall....
If you're interested there's a program on the Podrunner Intervals called Freeway to 10K that builds you up to a 10K like the Couch to 5K does by mixing in walk breaks with running until your running the whole thing. You can download the 9 week series at iTunes.
If you've run a number of 5Ks already, just increase your long run every week (or every other, whatever you're comfortable with). All you really need is to work up to 4 miles in order to run a 10K. It may be not fast, but you will get through it. Of course, it's better to work up to 6 miles before your race. Just increase a mile at a time. There's plenty of time to get prepared.
Have fun with it!!!
She woke up one morning and threw away all her excuses... ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ CURRENT PRs: 3K: 16:28 5K: 27:13 10K: 58:10 HM: 2:14:00 MAR: 5:20:51 ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ UPCOMING RACES: Jan 1, 2015: Resolution Run 5 miler Mar 7, 2015: RJ Corman 10 miler May 16, 2015: Horse Capital Marathon Jul 11, 2015: Ironman 70.3 Muncie
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