What the title says. I mildly twisted my ankle and now I can't run for a few days. Its not terribly bad, as in I can still walk around, but i don't want to make the injury worse by continuing the training schedule. I also don't want to sit at home and do nothing during the time when I'm healing as I've been on a pretty good exercise groove and don't want to lose a the cardio/strength improvements that I've seen in myself. I'm wondering if there are any good cardio/core/full body (with less emphasis on the legs and feet)/any other exercises to do on a daily basis which are good for runners in face of an injury like thi

Embarking on a journey to increase running endurance and reach the milestone of a 10K race is an admirable goal for many individuals. However, not all training plans are created equal, and while the Bridge to 10K plan may seem enticing with its structured progression and similarities to C25K, it has several flaws that could lead to injury and setbacks rather than progress. Here are the main 2:

Overuse of Walking Breaks:
One of the issues with the Bridge to 10K plan is its reliance on walking breaks even after a runner can run a 5K distance comfortably multiple times a week. Once a runner can consistently complete a 5K run without the need for walking breaks, it signifies a certain level of cardiovascular and muscular endurance. Reintroducing walking breaks at this stage can be counterproductive as it interrupts the flow of running and could hinder the development of continuous running endurance.

Rapid Increase in Volume:
The Bridge to 10K plan adopts a steep progression in terms of running duration. The sudden jump from running 90 minutes to 180 minutes within a week after just 5-6 weeks can place excessive strain on the body, increasing the risk of overuse injuries such as stress fractures, muscle strains, and tendonitis. This drastic escalation in training volume far exceeds the widely recommended guideline of a 10% increase in weekly mileage to prevent overtraining and injury.

So what do I recommend? A focus on gradual progression and individualization.

Gradual Progression:
The key to building running endurance safely and effectively lies in gradual progression. Rather than adopting a one-size-fits-all approach, where increases in running volume are abrupt and potentially overwhelming, a gradual increase in distance or duration allows the body to adapt progressively, reducing the risk of overuse injuries and fatigue.

Weekly Increase:
A more effective approach to increasing running endurance involves incrementally adding distance or duration to just one of your weekly runs. For instance, if you're currently running 5K or 30 minutes three times a week, you can gradually increase the distance or duration of one of your 5K runs by 500m to 1km or 3 to 6 minutes per week.

Once you've built up your endurance to comfortably run two 5K runs and one 10K run per week, you can safely transition to increasing the distance or duration of both of your other runs simultaneously. This is because you will be running either 2 hours total per week or 20K total per week, 10% of which is 12 minutes or 2km. Again, the same incremental approach applies, with weekly increases of 500m to 1km or 3 to 6 minutes for each run.

Using this method, you will be at 10K three times per week at soonest after 10 weeks, and at longest after 20 weeks.

#Example Training Plan

Here is a 10-week training plan for people who want it laid out simply. The 20-week plan is identical just increasing by 3 minutes / 500m instead of 6 minutes / 1km, and of course you can mix and match, change it each week or do anything in between, there's nothing wrong with doing 4 minutes if 3 is too easy and 6 is too hard.

Week 1:

Run 1: 30 minutes / 5k
Run 2: 30 minutes / 5k
Run 3: 36 minutes / 6k

Week 2:

Run 1: 30 minutes / 5k
Run 2: 30 minutes / 5k
Run 3: 42 minutes / 7k

Week 3:

Run 1: 30 minutes / 5k
Run 2: 30 minutes / 5k
Run 3: 48 minutes / 8k

Week 4:

Run 1: 30 minutes / 5k
Run 2: 30 minutes / 5k
Run 3: 54 minutes / 9k

Week 5:

Run 1: 30 minutes / 5k
Run 2: 30 minutes / 5k
Run 3: 60 minutes / 10k

Week 6:

Run 1: 36 minutes / 6k
Run 2: 36 minutes / 6k
Run 3: 60 minutes / 10k

Week 7:

Run 1: 42 minutes / 7k
Run 2: 42 minutes / 7k
Run 3: 60 minutes / 10k

Week 8:

Run 1: 48 minutes / 8k
Run 2: 48 minutes / 8k
Run 3: 60 minutes / 10k

Week 9:

Run 1: 54 minutes / 9k
Run 2: 54 minutes / 9k
Run 3: 60 minutes / 10k

Week 10:

Run 1: 60 minutes / 10k
Run 2: 60 minutes / 10k
Run 3: 60 minutes / 10k

Other thoughts

Variation in Training:
To keep your training engaging and prevent boredom, I suggest looking at incorporating a variety of workouts into your routine. This includes tempo runs, interval training, hill repeats, and long steady runs. Varying the intensity and duration of your workouts challenges different energy systems and helps prevent plateaus in performance.

Incorporating Strength and Flexibility Training:
In addition to increasing running volume, this is a good time to include strength training and flexibility exercises in your routine if you haven't. Strength training helps improve muscle endurance, stability, and running efficiency, while flexibility exercises prevent injury and maintain range of motion.

Here are some resources for easy options anyone can do:

Bodyweight Fitness Recommended Routine

Bodyweight Fitness Minimalist Routine

Flexibility - Starting to Stretch

As far as when to do these, really the only rule is to do the flexibility work after your run or strength work (or on it's own day, just not before them is the point). Besides that, you can put either of them on the same day as anything else, or on the days in between your runs.

I started running about a month ago as prep for a half marathon. I ran very regularly in high school but usually shorter distances (From 1-5k). Recently I managed a 10k run but I've had a weird feeling in my knees ever since. I would describe the feeling as uncomfortable rather than painful. I also walk weirdly now. My training plan requires running 3 times a week but I'm not sure if this will worsen the feeling. Anyone have a similar experience or have any advice?

So I’ve just signed up to my first ever 10k to get the ball rolling. I’ve got 10 weeks to train from today.

I started running around 4 weeks ago and currently run three times a week consisting of a 5k run, an interval run (3min hard/2min easy repeated 3 times plus a 5min warm-up/5min cool down jog) and a timed run of 40min (adding 5min each week to eventually go for 90min)

My current time is 6.00/km and I can hold this for around 7km but after that I really do start to struggle.

I want to get my 5k time down to 25min and hopefully get a sub 60min 10k run and was hoping anyone would have advice on how to make the most of the 10 weeks I have left.

Thank you!!!

I started running in 2023 Feb and used to run 2-3kms everyday until June. Then had a 10k in July 2023. Continued running for another month.

Then had some personal commitments and so became on and off runner. The slowly slid into a not so physically active lifestyle.

Now I am in Feb 2024 and have a 10k I signed up for, on March 10th.

How realistic and safe it is to practise for the next 35 days or so and complete the run?

My last 10k in July last year, I had a timing of 72mins.

TLDR: 10k in 35 days, is it enough time to prep and run safely?

Unlike some people who like fast tempi, I prefer to listen to more downtempo / midtempo music when I practice. It helps me stay focused. Here is one of the ones I listen to often: Cool Stuff, a playlist with fresh finds from pop (mainly) and rock, rather chill. A tasty mix to run to.

https://open.spotify.com/playlist/2mgbWuWrYSVPrPNHbQMQec?si=zyB8R8cdQSO4nMTCIOOpTw

H-Music

I finished C25K program (took me around 3 weeks), and I am hoping to join b210k program.

Will it be too hard if I try run 5~10k every day during b210k program? should I only run 10k twice/three times a week?

Also, it takes me usually 30 mins to finish 5km, is it too slow?

Lastly, do anyone in this subreddit have detailed plan of b210k program? Thanks.

Title says it all.
About to finish C25K and want to carry on to 10K, not interested in speed as such, the last time I did intervals and 400s I got injured!
Just want to get back to 10K in Zone 2 and then hit the strength training for Pre-Hab.
Some programmes got back to the Run/Walk and some think it's crazy to not just build on the already established distance.

The title might be a bit clickbait-y, but I hope I can get some help. I've run here and there for the past few years. My 5K PR is 25:33, and my 10K PR is 1:00:07. I did these two runs a year ago and haven't run much since. I've been thinking about running a marathon for some time now, but I don't really know where to start. I'm not sure if I'd be able to keep up with a "half-marathon" plan right now, but at the same time, "C210K" seems a bit too easy since it's more targeted at people who haven't run a 10K. Am I overthinking it? What plans should I look into? Is 1 year a reasonable amount of time to prepare for a marathon in my boots? I'm a little lost with how I should start my training, and I hope I'll find an answer here. Thank you for your time in advance.

I've been riding mountain bikes for over a year, really pushing myself to get super fit, and I thought I was until I had to start running to train for the PJFT.

I used to be a sprinter back when I used to run 7 years ago, but I always lacked the long distance ability.

Since starting my training, I've been instructed to run varied distances within Zone 3, but I find it really difficult to not exceed that without barely 'running' at all. I tend to bounce around the high end of my heart rate, which only really comes back down when I nearly come to a stop.

I did a LTHR which was estimated at 178, and my max heart rate is 199 based off of 1 year of training before hand.

My question is, what's the best way to quickly improve my ability to maintain zone 3 running, and speed up in the process. I have to run 2.4k in 12.5 minutes.

I've attached my metrics from my most recent training session, which was 400 metre splits. I was instructed to complete each 400 meters in under 2 minutes. My lap times as shown:

1. 1:42
2. 1:36
3. 1:36
4. 2:20
5. 2:03

6: 2:16

After each run, I was allowed to rest the same amount of time it took me to run the 400m split. I found that on the 4th lap, I couldn't recover fast enough, and I had to allow some more time.

If anyone has any ideas of what's going on, and how I can quickly improve this, I'd really appreciate it as I don't have much time.

Link to metrics: https://ibb.co/XDJwynp

Hi everyone! Tomorrow will be my final C25K run! I have been using the ZenLabs C25K app, but I don't really like the way their 10K app is structured - mostly because I don't want to go back to walking intervals but also because as the program progresses I simply don't have time during the week to commit to a 70 minute workout. I have looked at Active's 5K to 10K app and I like how it is set up, but was hoping to hear thoughts from anyone who used the Active app about whether it worked for you, any weird glitchiness with the app (I'm have a Google Pixel 6), GPS accuracy, etc.

I know a lot of people speak highly of Nike Run Club but they don't have a 10K specific program and also I don't really need to have constant coaching/encouragement in my ear the way they have it set up. I liked the minimalism of the ZenLabs C25K app (simple voice prompts, a halfway done signal so I know when to turn around on my out and back route) so I could focus more on my breathing and my excellent running playlist.

Thoughts welcome! For reference I'm an overweight runner with newly diagnosed type 2 diabetes, I completed C25K about 11 years ago but didn't stick with running so well after that so looking for an app for accountability/structure. I've lost a lot of weight this year through running and diabetes medicine and I want to keep it up! Also running is fun and I want to keep it up for that reason too!

Thanks in advance.

Hi everyone. I'm new to this subreddit. I recently started running again after an 8 year hiatus. I'm doing the C210k app, running 3x per week, and I feel like the length of time it has me running is increasing in speed to quickly. I'm currently at: 5 min warm up (I usually walk longer prior to turning on the app), 25 min run, 2 min walk, 7 min run, 5 min cool down.

My shins are pretty sore today and I'm feeling a little anxious about my run tomorrow. I don't want to lose my progress, but I feel like pushing it to go longer will make my shins hurt worse.

Should I skip tomorrow's run altogether and just run twice this week? Run shorter distances? Push through and just ice my shins after? Do some other cardio like the elliptical? Would love any insight y'all have.

I've been running 5ks and was up to 5 miles for my long run. In honor of my sister who was running the Chicago Marathon this weekend I decided to just bite the bullet and run 10k. I had no time goal and just wanted to finish. I did that and now I want to get my time down. I'm thinking of just using the Garmin 10k coaching plan with a time goal of 1:11 (down from 1:25). Reasonable? Good plan taking the Garmin coaching route?

Thanks!

I finished C25k and love the walk/run guidance and set schedule, but the first couple B210k runs feel like too much for me to keep progressing at that pace, and I'm just not motivated to do longer runs 3x/week right now. I'm thinking about mixing the 2 programs. Do 2 days a week from the C25k program, and make the third run each week a longer B210k run. So my schedule would be :

Monday: C25k week 1 day 1

Wednesday: C25k week 1 day 2

Friday: B210k week 1 day 1

Monday: C25k week 2 day 1

Wednesday: C25k week 2 day 2

Friday: B210k week 1 day 2

...and so on.

I'm thinking that I can use the short C25k runs to work on speed/sprints, and use a slower pace for my longer B210k run each week.

My goals are better fitness and maybe eventually work toward a 1/2 marathon.

Thoughts?

Okay I can now jog for 60 minutes, but today that was only 5.7 miles. Any advice on how to get to 10K in 60 min or less?

Here

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