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Couch to 5k Program Question

Expert Panel Questions???

“Ok. I’m just starting the couch to 5k program. I think if I plan for August 1st I will be ready for any coming run during that time. Already thinking ahead now; I’m worried about what is next? How do I increase training for a 10 K and how much time needed.”

(ask your questions to the UtahRunning.com Experts)


First off, congratulations on taking the first step . . . making the decision to do it! My suggestion to you, if you haven’t already, is to pick a specific 5k race that you want to do and register/sign up for it. This gives you a deadline and helps your training become more specific and purposeful.

Once you’ve done a 5k and you’re ready to tackle a 10k, really the only thing that will change in your training is you’ll gradually increase your mileage. I personally think that if you’ve put in the training for a 5k you could do a 10k as early as 2 or 3 weeks after the 5k. The key is the increase in mileage, maybe a half a mile at a time (more or less depending on how you’re feeling).

I would suggest getting your regular distance runs up to a distance further than 6 miles so that when the 10k does come around you’ll be confident knowing that you’ve done it before! Good luck and have fun!

by Lindsey Anderson – Olympian | Professional Athlete

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This entry was posted on Thursday, July 8th, 2010 at 8:42 pm and is filed under Expert Answers, Training, Utah 5k. You can follow any responses to this entry through the RSS 2.0 feed.

One response to “Couch to 5k Program Question”

  1. Rex says:

    I am 46 year old man and have a large physique 6’2″ 220lbs and have been running for just about a year now did my first 5k last august and plan on doing more this august and fall.from the time I started running i have had lower leg pain in my shins calves ankles in both of my legs, early in to my runs. I have tried walking to warm up, stretching prior to my run and nothing i have tried has changed the pain except after the first mile
    into my run the pain seems subside and i feel great for the rest of my run. The problem is that knowing I will be going through some pain at first it realy hinders my want to train and run. Is this a normal thing that everyone goes through until they get good and warm? any sugestions?

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