C25k up to 10k starts NOW

Welcome everybody to the first week of C25K up to 10 ( as I am calling it). The programme will last for 6 weeks, and on week 6 you will finish with a 10k run... hooray!!! There will be a certificate at the end that you can print off and Keep.

So if you would like to follow this plan, this week its 3 runs of:



5.5k OR add 10% onto your time if you are doing it to increase your time running. Dont forget the warm up walk, breathing, rest days and enjoy it!!! Also on your days off you may like to do the Strength and Flex podcasts and get support from the forum:






















































Good luck everyone and lets support one another here....



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  • share tips and TRIPS? hopefully more of the former than the latter!!

  • Its very difficult to run, talk AND film myself!!! ( in my defense)

  • hence the trips! you do better than id manage JJ so no complaints here...

  • lol I took that to mean trips as in a summary of where you run!!! And I thought it was very clever!!! πŸ˜€

  • Woohoo, look at us with our own running motivator. Feeling posh right now with the site. Thank you so much Ju for doing all this and good luck to everyone. I can see some badges on the horizon.

  • Looks like a perfect first week ' thank you very much for setting this up.

  • Yeap done the first one. πŸ‘πŸΌThanks juju

  • Yeah, Week 1 Run 1 completed. I used the Sam Murphy Podcast as needed someone to help me on my way like Laura. Although it's different to the distance you suggested Juju I hope you don't mind me still being part of this group.

  • You & me both!!!!

  • Well I am full of cold but this is my running day, so I went out dosed up on sudafed and ibuprofen. I ran as far as I felt up to and managed the 5k run in 32 mins. Not bad but boy am I so hot and sweating. Right hip flexor twinging a bit but not too bad as I have started a strength and flex 30 day challenge last week! Looking forward to 10k.

  • I hope you are feeling better now?

  • Still snotty, wobbly and dosed up. Tomorrow is my run day but I am not sure if I will do the 5.5 km or 2.5 km, the kids want to do the later with me! The last run will be at the weekend, hopefully. How is everyone else getting on?

  • Yes, I did the 5.5k in the rain this morning in 35 mins. Felt like a weazing sloth though. I think this head cold has knocked the stuffing out of me as I was so tired all the way round. Onwards and upwards!

  • Great! Thanks so much - I've managed 3 runs a week since completing C25K in early December. In fact I've built up (a little bit) of distance and pace as well... but want to make sure I'm not over doing it as I haven't got a real plan I'm sticking to - just vague runnins (which is not that bad really...).

    So nice someone is thinking for me and telling me what to do! I'll just run with my music on....

    5k tomorrow morning. Will try and post each week on progress. We will do this - game face on.... :-)

    Doing the 5k tomorrow morning.

  • Brilliant, you are doing so welll...

  • Thanks ju-ju-

    I forgot to look at this earlier, but following a running break over New Year I decided to ease back into it. So this morning I did my 2nd 3.5km run. I will try for a gentle 5km on Wednesday. Although given my trial of Myasics i suspect that this will take me longer than 6 weeks (I am happy with that)

  • That sounds like a very good plan....

  • A good plan but scuppered by this cold and cough. So i took it easy and did a gentle 3.5, 3.5 and 4km. I even managed to avoid the worst of the weather.

    No matter, I am in no rush

  • Hey ju hi

    Great post and video

    Was it a tad wet underfoot??!!

    Gra x


  • Yes... and misty!!!

  • Please can I join πŸ‘£πŸ‘£πŸ‘£πŸ‘£

  • I have added you on the list :)

  • THankyou. My 5 k is planned for tomorrow πŸ˜€

  • Thanks ju-ju- you're a star!

  • I'll just have to cheer you all on from the sidelines for now as I'm not only poorly, but injured to boot!

  • Oh dear, sorry to hear that :(

  • First run toward 10k done. Great motivation to get out on a rainy Monday evening :-)

  • Did first run this evening, planning to do 5k Wednesday morn. Great to havesomeone organising the training and knowing that so many are doing the same virtual runs every week. Thank you and good luck all.

  • Love it! Thanks ju-ju- brilliant idea, just what I need. Did 6k yesterday so will count that as the 5.5. I am short on time (due to work commitments and decorating!) this week but fitting in a 2.5 & 5 will work out well. Best of luck everyone :)

  • 5k done this morning.... rather large blisters on each foot arch that I need to sort. Definitely restricting myself to 2.5k on Thursday. Good luck all

  • First run since Christmas,only two things - need to scrub that fast start off! (I'll never learn!) ,and not tighten the chest strap on my HRM too tight,that was why I felt some pain! I'll figure it out but we're back in the groove and my mindset seems to have improved a bit,just couldn't wait to get out there and run this morning!! 2.5K and really good start for me! A nice and steady 17:40 :)

  • Please can I join in as well?

  • I will add you on :)

  • I'm assuming it doesn't matter what order we do the sessions in. I've done my 5k today because I want to do the 2.5k on Saturday. Please say if that's not right.....

  • Entirely up to you, and you can do whatever suits you, many here will want to follow their own plans but use this for support...

  • Thanks very much ju-ju for setting this up. I did 35 minutes today - 5k, working on my speed πŸ˜€

  • Well done... but dont worry about slowing it down on your longer runs as you increase the distance as the aim is upping miles not speed... you can work on that later :)

  • I'd like to be in too please JuJu, I can run 10 KM and have done it a few times, but every time I get there something happens which knocks my progress, an injury or a virus, and I have to start building up again. I came down with a cold yesterday grrrr!

    I have a 10K race in March with Madge and AncientMum, got to get my pace up a bit!

  • A variation of an old route today with a new bit mixed in ☺ Just a touch outside the 30mins for the 5K so considering it's only my second run since the heart scare,not bad going! I think I'm going to change to a wireless HRM,the chest strap still causing issues.


  • ju-ju- If you've answered this somewhere, then apologies!

    Just wondering on the thinking behind this programme, i.e. 5k; 2.5k & 5.5k?

    I know that the Sami one is 4x10 mins runs 3 times a week & I'm assuming goes up in time each succeeding week. So I'm curious as to the reasoning behind one longer & one shorter run?


  • The Myasics plans include shorter runs and then intermittent longer runs. The aim is to build stamina. That then allows you to go further.

    My understanding is you need to get miles under your belt, building total mileage steadily. Then the distance-runs will come because you are building your leg strength etc. It's working for meπŸ‘πŸΌπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈ

  • Thanks - that's helpful.

  • Bit of a hiccup due to accident with wind and minibus door (see my latest post) but hope to do short run in a couple of days when I feel less sore. Please add me to the list though, I am determined to keep up with you all despite the bruises!

  • Hope you are feeling better soon πŸ‘πŸΌ

  • Hi ju-ju what are you setting for our homework this week, excited to hear!!

  • Hi. are there podcasts available for 5k to 10k training?

    I finished the C25K in december and have been stuck on the 5K+ podcasts since

  • Oh no I missed it :(

  • I think Im starting this a month or so too late, but I shall try and catch up if I can find where you are. Meanwhile I shall attempt the 3 runs you set out at the start of this thread. 1

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