Week 6 marked the start of my 10K training plan, the next chapter after graduating (a little early) from Couch to 5K. And wow, it already feels like a proper step up. Gone are the short bursts with walking breaks; now it’s about longer runs, steady endurance, and even something completely new to me: tempo runs. But this week wasn’t just about running. I also threw in my first ever spin class and even braved the swimming pool (with mixed results). It’s safe to say, the training is getting serious, and a lot more interesting.”
Day 1 – Steady 20 Minutes
- Workout: 5min warm up → 20min steady run → 5min cool down
- Distance: 2.47 mi
- Avg Pace: 12:07/mi
- Walking: 0.59 mi @ 16:54/mi
- Running: 1.88 mi @ 10:37/mi
20 minutes of non-stop running felt like déjà vu from Week 5 Run 3 of Couch to 5K, but this time it wasn’t terrifying. In fact, it felt… good. I’m starting to notice how my breathing and pacing are more controlled, and I wasn’t clock-watching quite as much. In just a few days I got faster across every metric, running, walking, and overall pace, while squeezing out more distance in the same 30 minutes. That’s exactly the kind of progress C25K is designed to build.
Day 2 – My First Tempo Run
- Workout: 5min warm up → 10min jog → 3min tempo run → 10min jog → 5min cool down
- 2.62 miles in 33:00
- 2.07 miles running (avg pace 11’06”/mi)
- 0.55 miles walking (avg pace 18’04”/mi)
This was the first time I’ve ever done a “tempo run.” Translation: go faster, but not flat-out sprinting, more like a “controlled push.” Honestly, I wasn’t sure how it would go, but the structure worked really well. By the end of those 3 minutes, my lungs were reminding me they exist, and my legs were wondering what crime they’d committed to deserve this.
The 3 minutes of harder effort was tough, but sliding back into a steady jog afterwards felt like a win.
Day 3 – The Big 30
- Workout: 5min warm up → 30min steady run → 5min cool down
- 3.18 miles in 40:00
- 2.66 miles running (avg pace 11’17”/mi)
- 0.52 miles walking (avg pace 19’05”/mi)
30 minutes of non-stop running. Half an hour on my feet, no breaks, that’s a milestone in itself. A few weeks ago, the idea of running for that long would have made me laugh (and then probably cry).
I picked a route that started with a hill, 44m of elevation that felt like it went on forever. By the time I crested the top and started heading down the other side, I was already feeling it in my legs. Just as I thought I’d earned a break, the road ahead was blocked by police cars after an accident. Detour time. My “solution”? Add in a little loop… which of course meant tackling another hill.
By the halfway point, my legs were on fire. Every step was a test of willpower, but I kept grinding away, one foot in front of the other. It wasn’t fast, it wasn’t pretty, but it was steady, and that’s what mattered.
The funny thing is, it didn’t feel like a sprint to the finish line, more like settling into a groove and refusing to give in. When the 30 minutes were finally up, I realised something big: what felt impossible only weeks ago is now my reality. Hills, detours, burning legs and all, I finished strong. And here’s the best bit: the running sections alone added up to 2.66 miles (4.28km) so close to that magic 5K milestone that seemed so far away when I started this journey and the knee pain I had.
Extra Training – Mixing It Up
This week wasn’t just about running. I’ve also started to add in some cross-training to help build strength and endurance without pounding the pavement every day.
- Tuesday: I took on my first group cycling class at the gym. 45 minutes on the bike, legs screaming, sweat everywhere, it was tough, but a great workout.
- Wednesday: After my run, me and my wife Sarah hit the pool. Now, I’ll be honest, I’ve never been a big fan of swimming. When I was younger I nearly drowned in the sea at Bournemouth, and that’s always stuck with me. Still, I pushed through and managed 12 lengths before cramp in my foot cut things short (note to self: drink more water before trying a double training session).
Sarah, on the other hand, was an absolute machine. She smashed out 14 lengths, got out, washed her hair, and was ready to go by the time I was still dragging myself to the end of my set. Thanks babe ❤️ (in my defence, she was a lifeguard once upon a time).
Reflections on Week 6
This week felt like the start of a new chapter. The runs are longer, and for the first time I feel like I’m actually “training” rather than just surviving each session.
The introduction of tempo runs has me thinking about speed, not just endurance, while the 20- and 30-minute steady runs are stretching my stamina further.
The plan now is clear: build up to running for around an hour (roughly 10K) by the end of November. That will give me the base I need to step into proper marathon training in December.
It feels like the real work is beginning, but I’m ready for it.
All of this is part of my journey to the 2026 London Marathon, which I’m running in memory of my sister Rachel to raise funds for the Meningitis Research Foundation.
Meningitis is a medical emergency, it can kill in less than 24 hours. Globally, 2.3 million people are affected each year, and while it is largely preventable, 1 in 5 survivors live with lifelong disabilities. Around 40% of all deaths from meningitis are in children under five. This is why we must act now to defeat it.
If you’d like to support me, here’s the link to my JustGiving page, thank you.