A Question from a C25K graduate

[Sofargoner]

hi all

Quick question - for B210K, having graduated C25K, should I just leave it till I can actually get to 5K at one go?

I'm missing Laura....

[Bazza1234 Graduate10]

You are in a place that we all have been - what to do after we graduate C25k? There are many options and we all missed Laura for a while -- but you can still be friends with her. Keep on with her final 30 min non-stop run podcasts - but go on to running 35 mins, 40 mins, 45 mins - whatever it takes for you to get to 5K - then stay there for a good 4 weeks , 3-4 times per week. After that , the World is your oyster!!

[Pc59 in reply to Bazza1234]

Thats great advice and one i will be trying myself as have just got back in to running after a break due to chest infection so for me slowly does it! I did try going straight on to the 10k after I graduated & too much too soon but il get there!! Ihave signed up for a 10k end of may so ive given myself plenty time!! Il be looking out for all the best advice you get on this great forum 😊👍sofargoner WELL DONE 😊On graduation bazza1234 advice excellent 😊Happy running 😊🏃🏃😊

[Clawmum]

Hi Sofargoner , im with Bazza1234 , I graduated in july and have been doing the speed and stamina programmes along with a 5k every week, im now going to do 5k 2x week for 4 weeks then gradually increase my distance up to 10k.

Good luck with your running

[Tomas Graduate10]

I agree with Bazza. Get gently and steadily to 5k, then get used to that being a normal distance that doesn't feel too hard, and THEN think about extending it.

[AnneDroid Graduate10]

I hung about in the B210k forum here for ages before I started the plan. I wanted to consolidate the 5k distance first. That worked for me and I think is quite a common approach, but some people just reach 5k then go straight into B210k.

Whichever you do, keep to the 10% rule. I didn't and gave myself piriformis syndrome!

The lovely thing about running is that you're totally free to set your own goals. As in life some are driven people and some like to notice the flowers as they go, so to speak.

[Sofargoner in reply to AnneDroid]

Thanks Anne. What's the 10% rule?

[AnneDroid Graduate10 in reply to Sofargoner]

Don't increase your weekly diistance by more than 10% a week.

[Sofargoner in reply to AnneDroid]

yup, just checked run keeper and I have inadvertently stuck to that. 2.75 / 3 / 3.3 / 3.5 etc

[misswobble Graduate10]

The stepping stones podcasts with Laura are brilliant. Weird but really work 🙂

[JoolieB1 Graduate10]

Felt a little concerned when I graduated that I needed something to hold on to because Laura gave me security. For me, committing to a three times a week running routine was something that has been a great help. When I graduated, I decided to go for a 10k programme. For me it was a mistake, my legs told me off and I just wasn't able to do it. The C25K programme had been pretty tough and so I decided to settle firstly into three x 30 minute runs for a few weeks. One good run, I kept going to 5k which I managed in 43 minutes. After that, I started to do 3 x 5k per week.

A year on and I can run 10k, so think waiting to recover from C25K worked for me

[Sofargoner in reply to JoolieB1]

this is really helpful, thank you

[Pc59 in reply to JoolieB1]

Great to hear your journey & succeeding to 10k!! Like you i pushed too hard to start with after c25k and felt i was getting nowhere fast then was ill for sevseral weeks! Just back this week & aim is 3 runs a week and slowly build up😊👍excellent advice thanks

[JoolieB1 Graduate10 in reply to Pc59]

I even had a month and a half with a sore calf, which really stung every time I ran. I had to drop back to walk runs but built back up slowly to runs only. Running improvement doesn't always go in a straight line but theee times a week of whatever has kept a framework for me to keep going

[JulesG1]

I felt completely freaked out by going solo and having to tell myself to start running and work out when to stop. I am up to 4.5k and plan to carry on until the end of the month. If I haven’t got to 5k naturally I will push forward. My aim, after graduating at the end of May is to get to 5k by my 60th birthday at the end of July. Slow and steady..... my other aim is to work out how to use Strava properly!