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10K Running: 0-5K-10K Training?
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Tonight I'm starting the 10k runner program from the play store. I'll start at week 7 or 8, because I have prior experience with 5k runs, but you could easily start at week 1 and be ready for a 12k.
12k in May, hmm, are you going to so the 12k strongmanrun in Rotterdam?
See you there, I guess :D
Though I'll be doing the 21k. Going to beat my friends at it, lol.
Edit
Training for a 10 mile run in late July (Blessing of the Fleet, Narragansett RI): did a couch to 5k, now I'm doing a 10k routine that I should finish around early March. I figure getting from 6 to 10 in ~4 months should be pretty easy.
I'm also (finally) starting to cross-train with a hypertrophic machines-only program: hypertrophic because I'm losing more and more weight and I'm trying not to get saggy skin, machines-only because I'm self-conscious about free weights etc since I'm just starting out... no gym judgement other than what's in my own head, I know I'll get over it eventually but for now the machines are my security blanket.
Feeling great, for the most part! I'm much more achy after the weights than the running, and I'm starting to feel like I did in high school again (which is a nice thing in your early 30s after spending all your 20s being fairly chunky).
Links:
5k in RunKeeper and using /r/C25K
JEFIT for the weight routine (couldn't get a public link for it, sorry)
10k Runner, is a really good one. I personally wasn't a fan of anything else. Get's you from 0 running to 10k in 14 weeks if I remember.
The only thing is there's no verbal coaching per say, it just tells you when to run/walk and you can also select an option for it to "Motivate Me."
It's $6.49CAD for the app (one time purchase), and the full program is very do able if you follow the schedule.
Running training plans aside, if you're into mapping your runs. Download Strava it's a free app that lets you track all of your runs, it outlines your route using GPS, tracks your pace throughout the run, and a lot more. It's completely free. They offer a premium version called "Summit" but you really don't need that.
I personally like Strava since all you need is your phone, you don't need a GPS watch or anything fancy from the get go. 10 Runner is locally installed, and Strava is based on GPS so you don't even need cell service to use it in case you hit deadzones.
If you're REALLY into data, Elevate for Strava is a free Chrome extension that provides additional/more comprehensive data for your runs.
My flow was:
- Start Strava, and 10 Runner (Or which ever app you choose)
- Run
- End Strava, and 10 Runner when done
I personally liked this since I didn't have to plan out my runs, or remember to time myself. The running app would tell me when to run and walk. And Strava would keep track of all my other data. It's all in your phone which you'll have with you.
Edit: Worst case with this basic route, you're out $6.49CAD and you have to uninstall a few apps. Versus eating the $30 cost for a annual subscription you may not use, better to put that towards beer or whatever you like. MapMyRun MVP seems like something that'd benefit you later on, as a beginner/restarter I think that's too much. You just gotta get out and run.