C25k up to 10k... week 5 ... go!!!

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

How are you all getting on? After this week only 1 week left... well done everybody for sticking to this or whatever programme you are following. You are doing so well!!!

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:

4k or you could swop this for the speed podcast or intervals.



This week think about how to chunk up your run as they start to get longer...






















































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



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  • Thanks for this Ju-Ju. I looked at the link and by chance am chunking my runs as per the last suggestion, I prefer to run alone. I have taken to running a neighbouring Parkrun 2.5k lovely green, lakeside/ wood trail loop for my long runs. A drive away but totally worth it!

    It's a safe place, loos if needed, can park near the trail so extra /fewer layers etc as I pass the car if needed. I also ran one loop the opposite way round last week for a change. So my 10k plan is one full loop, turn and run other way round the loop (5k), and repeat!

    So close now, just need to get the fueling right!

    Happy running everyone πŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈπŸƒπŸΌβ€β™€οΈ

  • Woo hoo that sounds fab to me... and I have got the vid working now!!!!

  • I totally missed last week on doctors advise for my jarred back. Just reducing the antiinflammatories at the moment after 10 days. So I shall have to see if running is feasible this week. If so do I do this week or back to last week?

  • Because you have completed 10k before, and quite recently, if I were you I would aim for this week's runs and see how you go! Good luck


  • I will try a route for the longer run and cut short if needed. Guess I will see how far I can go. I am hoping not to have lost too much momentum given how far I have come. Thursday will be the day! Thank you.

  • I agree with Jacs-W and I hope you are feeling better?

  • I am not bad, off the meds but a little achey. Hoping I will be better on Thursday!

  • Hoping you are feeling better?

  • Yes definitely more mobile! I went out yesterday for a run with no distance set although the route I followed was 8k which I was good for 4 miles and slowed to complete the 5th mile/8k. It was good, just a minor twinge in my back today. I will see if I am OK for parkrun tomorrow.

  • Well I started again and am pleased to say that I have just completed week 1 with ease. As planned, I did the 5k run at a very muddy parkrun.

  • Brilliant well done!!!

  • I did Week 5 Run 1 this morning. I'm on a different program but following along at the same pace as this group. Today I did 6.9km.

    As I've just posted elsewhere, I've (foolishly, possibly) agreed to go to a running club for the first time tomorrow night. So I'm thinking I might just count whatever run we do (if I manage it!) as Week 5 Run 2 even if it's slightly different. It's not like the police will arrest me for fraud or something. :)

  • well done and how did it go????

  • The running club was fab, ju-ju- . I posted about it elsewhere. I'm looking forward to going back.

    Because I didn't run the B210k app on my phone during it, though, as I'd meant to, I got muddled today. I just (without specs) pressed play on the next run so followed the instructions for Week 5 Run 2. On my app that is two 25 minute sessions with one minute's walk in between. So I did that, although what with stopping at traffic lights etc Strava tells me I was a bit short of 50 minutes running.

    Anyway, Week 5 Run 3, which I THOUGHT I was doing is two 30 minute runs with one minute's walk in between. So I still have that to do!

    I'm not worried though. I was quite chuffed that I ran up a hill today that I had previously assumed was beyond me. :)

    This was probably a longer answer than you needed! But thanks for asking...

    I'll do another Week 5 Run 3 at some point in the next few days before going on to Week 6.

  • Still going! I didn't manage the shorter run, which I normally do at the weekend, as I have to work around two teenage children, and a husband, plus other commitments...you get the picture. I got out this morning, and did a "fast" short run, (fast relative to my normal pace), which I enjoyed, but I am looking forward to a 54 minute run on Thursday. That will definitely be my longest run to date. I need to find a new route, though. There are only so many times you can run around a small lake without losing count!

  • That is fantastic progress, huge well done. How was the 54 minute run??

  • I went out with the same attitude that I tackled W5R3 with...take it as slowly as possible! As a result it was a very comfortable run, but not a long distance. So I am happy that I should manage the hour next week, but if I ever want to get to 10K I will have to speed up a bit! So I am going to introduce some knee-strengthening and core work and build more hills/intervals into shorter runs. Once I get my 5K time down a bit I'll have another shot at the programme. It has been great though, so thanks for organising it!

  • That sounds like a great plan and well done :)

  • Managed my fastest mile fastest 5k and fastest 8k this morning all while it was snowing. It was a great run, I simply lengthened my stride and the pace came up. My fastest 8k before was 60 minutes and I did this in 53.

  • wow that is fabulous and in the snow too!!!! :)

  • Long run completed this morning. Well, when I say completed....I slightly miscalculated my route so I only ran 8.8k rather than the 9k. But what's 0.2k between friends! It wasn't a pretty run as I found it a bit of a struggle but a run is a run (no matter how red the face!).

  • Looking forward to this week's last week of the plan (whatever that may entail!)

  • Just about keeping up. Was pleased to manage nine km on Sunday. The woodland tracks where I run were snowy so I crunched and slid for much of it. Not only that, I've just started using Zombies, Run! so had zombies on my tail too! What a run!

    Looking forward to week six!

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