Newbie

[dddd4]

Hi I recently graduated c25k and want to extend to 10k. I have downloaded Sam Murphy podcasts as I like a bit of coaching and music preprepared for me. I am planning on running each week twice as only a new runner. Or maybe just doing this for one run a week to build up and doing 35 mins running twice a week. Any opinions?

[JoolieB1 Graduate10]

Trust yourself. It all depends on your individual fitness levels, goals and monitoring things as you go along. I am 52, was pretty unfit when starting C25K, graduated and went straight on to a 10k App but my legs told me to recover first and kept doing 3 X 30 mins. Then I went to a 5k, 3 X 5k and then did one long run per week (started with a 5.5) plus 2 X 5k. Worked my way up to 10, had a niggly painful calf issue, dropped down to run-walking and took a couple of months to get back to 5 again. See how you go, enjoy yourself,me flexible is all I have to advise!

[dddd4 in reply to JoolieB1]

Thanks. I will try just one of New pod cast this week and do around 5 k for other 2 and see how that goes.

[IannodaTruffe Graduate10]

There is no perfect way and what suits you best is the right thing for you. Many of us here gave up on formal plans and just increased one weekly long run by 10% of the weekly mileage or less. 10% being the maximum recommended increase, especially for new runners. The typical regime would be 1x 5k, 1xintervals and one long run per week, but again, do what suits you.

[dddd4 in reply to IannodaTruffe]

Thanks for your help. Will see how it feels and go from there.

[misswobble Graduate10]

The runs are progressive to get you to 10k in five weeks based on running every other day. The timings are all worked out and Sami tells you what the times are at the beginning of each session. It's up to you how often you run though. It's a good idea to go steady as it's so easy to do too much. I love these podcasts! I took them out with me today for my 16 k. The tracks are all so inspirational 😊

Have fun!