C25k up to 10k week 3...... go!

Welcome everybody to the third week of C25K up to 10.

How are you all getting on? This week will mark the half way mark... yay!!!

Just to re- iterate - 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 this weeks runs:

3.5k or you could swop this for the speed podcast or intervals.

5k

7k ( not 10 as I say in the vid.... I didn't realise the mistake till after I got home- sorry)

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:

healthunlocked.com/strength...

This week- think about getting a mantra if you haven't already got one. Mine is:

' I am strong, I am powerful, I am a panther' it always does the trick for me!!!

runnersworld.com/race-train...

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

Juju

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  • Hi Ju-ju thanks for the video - looked a nice day for a run. I am trying to get back to it after an accident and then the lurgy last week. Feeling a bit low generally. Will try and walk briskly with the dog this afternoon and do some stretch and flex exercises. Hopefully a couple of gentle runs later in the week. All the best to everyone.

    Ps can't think of a mantra....perhaps I will get inspiration from others on this post!

  • Yeah! I guessed this week would be 7k, (ok it didn't take much guessing! πŸ˜‰!) and did it first thing this morning.

  • I did my three runs last week, 10k, 5k and 3k (boy did the 3k run kill me!!). Today is my run day but my hair froze just walking the dog this morning in the freezing fog! I came home for a cuppa and our new food mixer arrived so I spent this morning baking cakes......oh darn I missed my child free run slot, no idea where the time went. I am working and oncall tues and wed so i will do the 7k on Thursday followed by 5k parkrun on Saturday. My only mantra is 'one foot in front of the other '. I need something more inspiring and filled with grit, determination and passion. But I am not that person just yet as I am still a wee little mouse.........

  • My mantra.....dig in and move, dig in and move😭😭😭😭

    I started my running week yesterday, and ran my very first 7k.........whoop whoop whoop! Sami Murphy is just what I needed, she doesn't need me to run fast.....which is good because I'm slow, but she does allow me to take a planned 1 minute walk (if I want to).

    So juju, I'm counting that as the 7 k needed for Myasics, and for your planned runs too! The other two runs I should be good for!

    Plus I have today started yoga for runners. I tried S&F but didn't really like it. Realised I could use YouTube on my Smart Tv and have a personal yoga lesson....... I used to have one to one lessons with my Yogi son but he is currently in Northern Thailand so I needed an alternative. Thanks GoogleMe for the pointerπŸ˜ƒπŸƒπŸΌβ€β™€οΈπŸ‘πŸΌ

  • I managed my 3 runs last week; 30 mins; 36 mins and 20 mins. I decided to push myself a bit harder for the 20 minute run - as my name suggests I am s-l-o-w - and was very pleased to find I was running a whole minute per km faster than usual. I did feel quite nauseous afterwards though, so I won't be keeping that up in my longer runs!

  • My mantra is " keep calm and carry on".... it keeps me plodding on when the gremlins strike!

    It was my ideal weather for running tonight - calm, dry and very cold (but not cold enough to be icy!). My longest run to date has been 7k but made it to 7.5k tonight. Delighted :-). It wasn't easy so I'm glad to have the two shorter runs to look forward to the rest of the week!!

  • Oh dear ! I wasn't well last week so now I'm a week behind....

  • I hope you are feeling better, and don't worry you can catch up and do a week in arrears!!

  • Thanks for the video @ju-ju.

    I'm sticking with Sami Murphy for the moment, so last week I finished the 2 Week1 runs (4x 10 minutes with a 1 minute walking interval in between), as I was on the ice for most of Week 1. Then I did a Parkrun on Saturday, which was icy and cold, but I managed to get close to my PB.

    Today I've started Sami's week 2, so I've had a lovely, if challenging go at 3 lots of 15 minutes in the freezing fog. But I did it.

    My mantra today was "keep on moving, keep on grooving" which was my only way of getting up a steep slipway.

  • Thanks ju-ju- Managed 7.3k on Sunday but then struggled with 3.5k this morning! Wonder if I'm still tired from Sunday's run? Anyway, will aim for a nice steady 5k on Thursday. Thanks for your continued support! Onwards and upwards x

  • Does anyone else have any mantras that they would like to share? I'm certainly intrigued by this idea, might have to give it a go.

  • Hello, I haven't posted before now, but am keeping up with the runs. I haven't got a mantra either but I like the idea of being a strong panther! If I'm flagging I tell myself sternly that the feeling is temporary and that if I keep going I will run past it

  • I'm slightly ahead of the game as I was already training for 10k which I managed yesterday so I'm going to do this challenge but in miles as that matches the dates.

  • I managed a 10k, 5k and 2.5k this week. I like that the weekly mileage is increasing but my legs were tired by the end of the week. Rest day today. My mantras have developed into 'chill out and keep going' and 'power like a panther' for the inclines. They seem to work so far!

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