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HENRYNOLAN's Photo HENRYNOLAN Posts: 866
3/4/13 12:45 P

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i am starting this program today... here's to hoping it works :)
i've run a 10K in the past, but have been really struggling with breaking the 4 mile mark on the treadmill (its way too cold and icy here to run outside unfortunately), so i'm going to go back to the basics and start again

PB races:
5K ~ 11/25/12 ~ 31'58
10K ~ 4/28/13 ~ 67'55
Half Marathon ~ 10/20/13 ~ 2:29:52


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CHRISSY121285's Photo CHRISSY121285 SparkPoints: (15,786)
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2/9/12 8:44 A

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Yes it certainly is! Goodluck with your training, i'm sure it doesn't matter you've lingered on a few weeks for a while!

Leader of 10k Training team.

If you do nothing today at least walk.

If you don't get uncomfortable things will never change!.... Jillian Michaels.


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RUNNING122752's Photo RUNNING122752 SparkPoints: (9,473)
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2/6/12 6:13 P

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Thanks Chrissy. That's the one I'm using. But I do need to get on track with dates. I've gone a little long on weeks 1-3. But this is the plan I used 2 years ago for my first 10k. It is amazing to see endurance and time running increase.

fix your eyes on the prize



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2/6/12 1:25 P

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This is one of the programmes. There is also another one with interval training that i've added as a link at the bottom of the page.

Becoming a One Hour Runner

The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress.

Weeks 1 - 3: Right now you are running 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks.

Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes

Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes

Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes

Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes

Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes

Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes

Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes

(Source: http://www.stumbleupon.com/su/2FYNtc/mindp
lunge.com/c25k/one-hour-runner.html)

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x46058x370R>57505


Leader of 10k Training team.

If you do nothing today at least walk.

If you don't get uncomfortable things will never change!.... Jillian Michaels.


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2/5/12 5:38 P

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Thanks! That's a great idea, Chrissy. How do I start? Where do I look? Hope you feel better fast. I've been fortunate to stay well this winter. It has been very mild here in Virginia. Best to you.

fix your eyes on the prize



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2/5/12 3:37 P

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Well i've had a bad chest recently so i'm running what i can when i can at the moment. I managed 5 miles Saturday morning which was tough going as i'd not done any running for over a week. It took me an hour to run the 5 miles.

I'm just left with a tickly cough now which i'm hoping will be gone by the end of another week so i'm thinking that this week i'm going to do some interval running from the training programme. I'm not going to start right at the start though. You should take some interval ideas from the programme too, it really helps emoticon

Leader of 10k Training team.

If you do nothing today at least walk.

If you don't get uncomfortable things will never change!.... Jillian Michaels.


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2/4/12 4:51 P

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Thanks for your encouragement! My current distances are usually around 2.5 miles. But in the next few weeks I need to be gradually increasing this as the end of March is fast approaching. I anticipate increasing to around 5 miles. Of course I'll be running one hour by then whereas now around 40 minutes for 3 miles.

How are you training these days?

fix your eyes on the prize



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2/4/12 3:24 P

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Oh thats really good well done! When you are training what sort of distances do you cover?

Leader of 10k Training team.

If you do nothing today at least walk.

If you don't get uncomfortable things will never change!.... Jillian Michaels.


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1/29/12 2:57 P

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Thanks for asking. I don't know if speed will ever be my goal although I do expect to improve over time. My first 10k in 2010 was 88 minutes. In 2011 I did 78 minutes. Some improvement. Actually finished running to the finish line last year.

fix your eyes on the prize



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1/29/12 8:18 A

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Well done, not long till March now, how is the training going? What are your other 10k times like?

Leader of 10k Training team.

If you do nothing today at least walk.

If you don't get uncomfortable things will never change!.... Jillian Michaels.


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1/25/12 7:56 P

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this is what I'm using and I really like it. I'm running my 3rd 10k end of March. It's in Richmond, VA - the 8th largest run in the US. Anyway it's a big party but I did have to choose my wave.

I'm very slow but my pace is increasing every so slowly. I can run 30 minutes without a problem and I get out about 3 times a week so it works well for me.

fix your eyes on the prize



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1/24/12 5:25 P

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This is a great programe i will be giving it a try to see if i can better my time, i am unfortunately quite a slow runner most of the time.

Leader of 10k Training team.

If you do nothing today at least walk.

If you don't get uncomfortable things will never change!.... Jillian Michaels.


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PMAY0313's Photo PMAY0313 Posts: 7,742
11/8/11 5:47 P

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It is supposed to be rainy again the weekend. Woo hoo! I know...I'm crazy, right? It's just that I had such a great run last Friday when it rained that I am looking forward to the next rainy day to see if I still like it. I will admit that the completely soaked state I was in a 90 minutes was a little annoying, esp when I had to take my clothes (except my Skins) off on the front porch. I just got my Nike reflective water proof jacket and my wet weather shoes are on their way. I am getting ready to brave the elements again this weekend! Can't wait!

 
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CORRIE528's Photo CORRIE528 Posts: 74
11/4/11 4:24 P

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Just decided I want to complete a 10k by the end of the month!!! I have the ifit treadmill so I can basically run a race anytime i want. I thought it would be perfect to help with thanksgiving and all that food! lol

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MISSY1013's Photo MISSY1013 Posts: 146
10/30/11 4:34 P

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I'm new to the group. I just finished my first 5k after completing the c25k program. My next goal is to run a 7k in March. I think this training program will help me with that goal. It looks like a great program. Thanks!!

~Michelle

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FIT_MAMA_2_FOUR's Photo FIT_MAMA_2_FOUR Posts: 883
8/26/11 1:26 A

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Love this! I have a 10k-my very 1st race-I'm running Oct.30. Been training for 3 weeks now and just started week1 of this program. Usually the last week before the race is very easy. Week 10 of this has the longest run(60min)the last week. Do I want to run 60min 2 days before my race? Thank-you for putting this out there. Its appreciated.

~tammy~
Canada

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HJWARREN Posts: 7
8/18/11 10:21 P

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Thanks for this! I'm running my first 10K next month and this is perfect. I think I'm close to week six now, so I'm jumping right in :) emoticon

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BF20PERCENT's Photo BF20PERCENT Posts: 763
7/18/11 1:18 P

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Thank you MDEAL72.
I'm on week 2. Hopefully I can do this.



Mindy


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BEYONDLIMITS's Photo BEYONDLIMITS Posts: 173
7/18/11 12:26 A

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Week 7 done. I'm learning a lot from all the posts.

When running up a hill, it is all right to give up as many times as you wish—as long as your feet keep moving. – Shama Morita, M.D.

It is good to have an end to journey towards; but it is the journey that matters in the end. – Ursula K. LeGuin



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LIZZYDRIPPING's Photo LIZZYDRIPPING SparkPoints: (22,289)
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7/17/11 3:32 A

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Wow, running 10K in an hour. I need to get to do the distance first! I have run about 5 miles so far so am nearly there. I plan to get that nailed this summer.

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MDEAL72's Photo MDEAL72 Posts: 841
7/14/11 8:34 A

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The general rule of thumb that I got from my running coach is to do your training runs at a pace where you can talk...you should be working hard enough to feel slightly out of breath, but not so hard that you can't speak a few sentences. So everyone's pace will be a little different, I think. :)

Melanie

Leader, 10K Training SparkTeam
Co-Leader, The Beginners Running Club SparkTeam

Just breathe, let it go, and let the moment wash over you.


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BF20PERCENT's Photo BF20PERCENT Posts: 763
7/12/11 1:56 P

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I am hoping to run a 10K race in October. I read the training schedule. But got a question. What pace should I run for each run as the training plan shows? Or does it matter as long as I get my endurance to finish 10K? I would like to get my 10K around 70 minutes. Currently I run 3 or 4 times a week. One day I run/walk 4.5 miles (in 60 min) and the next day I run/walk 1.3 miles (HIIT 17 min).

Mindy


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MDEAL72's Photo MDEAL72 Posts: 841
7/3/11 8:08 P

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RWALTON730, if you try the program, let us know how it goes.

Leader, 10K Training SparkTeam
Co-Leader, The Beginners Running Club SparkTeam

Just breathe, let it go, and let the moment wash over you.


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RWALTON730's Photo RWALTON730 Posts: 1,071
7/3/11 10:46 A

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Looks like a great plan. I will have to try it. Thanks for sharing it.

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SPDEWINA's Photo SPDEWINA Posts: 76
4/26/11 11:00 P

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I need this programme. Will start this week..yay

Ease 2 10k Programme:
W1: [ x] [x] [x ]
W2: [x] [x] [x]
W3 : [x] [x] [x]
W4 : [x] [x] [x]
W5 : [x] [x][x]
W6:



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MDEAL72's Photo MDEAL72 Posts: 841
3/30/11 8:43 A

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You go girl!

Leader, 10K Training SparkTeam
Co-Leader, The Beginners Running Club SparkTeam

Just breathe, let it go, and let the moment wash over you.


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EATINGRIGHT2010's Photo EATINGRIGHT2010 SparkPoints: (13,834)
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3/29/11 10:10 P

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Week 3 done!!

I'm Joon. I'm 5'.
C25K (9weeks) finished on Mar 5, 2010.
Ran 10K race on Nov. 28th, 2010 in 1:10.
10K race on May 15th, 2011 in 1:04.


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EATINGRIGHT2010's Photo EATINGRIGHT2010 SparkPoints: (13,834)
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3/7/11 10:29 P

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I will do this program. I plan to run a 10K on May 15th.

I'm Joon. I'm 5'.
C25K (9weeks) finished on Mar 5, 2010.
Ran 10K race on Nov. 28th, 2010 in 1:10.
10K race on May 15th, 2011 in 1:04.


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MDEAL72's Photo MDEAL72 Posts: 841
2/5/11 4:35 P

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You are most welcome...after recovering from some IT Band injuries, I am hoping to be able to run my next 10K in an hour...I've got until April 2nd to prepare, so I am really working hard. :)

Leader, 10K Training SparkTeam
Co-Leader, The Beginners Running Club SparkTeam

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SCAREWALDORF's Photo SCAREWALDORF SparkPoints: (59,686)
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2/5/11 4:38 A

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This is just what I've been looking for-thank you!

MDEAL72's Photo MDEAL72 Posts: 841
7/2/10 10:09 A

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Anytime...I hope it helps. Let me know how it goes.

Leader, 10K Training SparkTeam
Co-Leader, The Beginners Running Club SparkTeam

Just breathe, let it go, and let the moment wash over you.


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2BEEANEWME's Photo 2BEEANEWME Posts: 3,083
7/1/10 9:31 P

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I know this was posted a while ago, but this sounds like a great goal to work towards. I'm somewhat a beginner runner and I'm glad I came across this. Thanks.

OKC Team Leader
:o) Courtney

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MDEAL72's Photo MDEAL72 Posts: 841
4/22/10 3:15 P

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You are most welcome. Let me know how it goes!

Leader, 10K Training SparkTeam
Co-Leader, The Beginners Running Club SparkTeam

Just breathe, let it go, and let the moment wash over you.


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SURG2002 Posts: 80
4/22/10 2:49 P

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This looks like a great program. I think I will start following this :) Thank you!

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MDEAL72's Photo MDEAL72 Posts: 841
2/20/10 12:52 P

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Becoming a One Hour Runner

The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress.

Weeks 1 - 3: Right now you are running 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks.

Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes

Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes

Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes

Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes

Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes

Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes

Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes

(Source: http://www.stumbleupon.com/su/2FYNtc/mindp
lunge.com/c25k/one-hour-runner.html)

Edited by: MDEAL72 at: 5/9/2011 (12:45)
Leader, 10K Training SparkTeam
Co-Leader, The Beginners Running Club SparkTeam

Just breathe, let it go, and let the moment wash over you.


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