What have I done?!?!

[Doone]

So I graduated from C25K mid December. Yesterday my friend and I have signed up to a 10K in 7 weeks!!! Have invited off more than I can chew? We are currently running 5k three times a week.

[Gillysmith]

Well done. On one of your runs start to add on either 5 minutes extra running time or 0.2-0.3k each week so you gradually build up distance . But for the other 2 runs keep at 5k. That is how I have progressed and I'm now at 6 miles. I always take 2 recovery days off after my longer run.

I have signed up to do Great Yorkshire Cancer Research 10k. That's why I took up training so I could do a cancer Charity run after losing my husband to Cancer this year.

Good luck and I'm sure you will get there.

[Doone in reply to Gillysmith]

Thanks Gilly for the advise. I'll start to do that. I had this overwhelming feeling of anxiety that I had taken on too much.

I really hope your training is going well. What a motivation to train. Sorry for your loss. Keep up the good work.

[boptillyoudrop49 Graduate10 in reply to Gillysmith]

So sorry to hear about your husband Gilly, cancer is a terrible thing to have I know.

[Irishprincess Graduate10]

Try using a MyAsics plan. Put your details in, pick the easy option and it'll give you a do'able plan. The plans are free. I believe that if you reach 7K in training then you can do the 10K on race day. So, good luck!

[boptillyoudrop49 Graduate10]

I would have consolidated the 5k runs a bit longer to avoid risk of injury but then I am 50 so probably do need to be more careful. Just keep extending 1 run a week. I graduated in Jan last year and ran a 10k in summer so had a lot more time to prepare. I think you can do it though. I got painfully sore knees after graduation and had to stop running to recover, then ease back into it and built up from there. My advice would be to avoid running on concrete. If you can seek out mostly soft ground for your longer run.

[JBBYork]

It's great to have a deadline to work to to keep you focused! They'll no doubt be plenty of people pointing you in the direction of bridging programmes - I'm working through the Fitness22 10k Runner app which is structured very much like C25K, but gets you to from nothing to 10k in 14 weeks. You'd be able to pick up at week 8, run 3 and continue as if C25k had never ended! It's all a matter of personal choice but I can recommend this one...

[Hidden]

not at all!! Change at least one of your three runs to 7km and you will be ready in 7 weeks.Easy!