It's been a long time since I posted anything on C25K having graduated early last year! I have been running 3 x 5k each week and didn't have much to say then really as I was just trying to better my time. But now I would love to progress, I ran 7.7k yesterday down by the river and that took me 50 minutes, which I didn't think was too good.I did try and keep a slower pace though so that I could go that bit further. So, to progress a bit more, please could I have your advice on how to do this? The 7.7k was was ok, lungs felt as though they could have been somewhat bigger, but should I just add say 1k each week? Any help/guidance would be appreciated from you expert runners. Thanks.
My First Post on Bridge to 10k: It's been a... - Bridge to 10K
My First Post on Bridge to 10k
Hello, welcome and well done on the distance and as with C25K, it really doesn't matter about speed when you're building up the mileage. Slow is best.
ju-ju- ran a 10K programme which you can find on the link on the right, but many people have built up running 1x5K, 1x fast or interval run of about 3K and then a longer run gradually increasing each week. Make sure your total weekly increase isn't more than 10% and scale back if you feel any ache or niggles.
You are so nearly there and a few more weeks should get you to the 10K. Good luck and enjoy the last few magical runs and then come on here to tell us all about it 🤗
I did it very unscientifically and somewhat unadvisedly (but got away with it).
I kept running after graduating but was getting frustrated with it all - did not think 10K was possible.
Then I got over myself and just started running for fun - set out each run with no particular 'goal' in mind except to run and chose a hilly route to keep it 'interesting'
Then I had a few running days where I could not run and when I did go out instead of the hills I went to the flat-ish Park.
No way did I intend or even thing I could do 10K - in fact the previous Run day was one of the 'worst' ever when it came to distance, I quit after only a couple of K because I just did not feel comfortable running late in teh day instead of early morning.
But - when I started my run everything just felt nice and comfortable and I decided I would try. I ran damn slow and steady, and what REALLY helped was it was a day off so I had absolutely nothing else pressing on my mind, and I kept the attitude that ALL that I was doing was giving it a try...but keeping everything nice and loose and easy certainly made it attainable without paying the price I would have otherwise next day
Result, did the 10K nice and easy and no injuries next day (Thank the Running Gods) and now have the confidence that as long as I am sensible I have the potential on any given day to do it again.
Ten miles is my next goal - but I am definitely NOT going to make it a priority. Enjoying any length of Run is my new priority and I think that will actually be of great help in reaching the secondary goals of distance/speed etc
I did the 10K in 1H 22M - if I never get faster than that I will still be pleased but it will be fun to see if I do
Thanks to both Irishprincess and Irish-John for your advice, 10% seems ok and I was going to try to go further tomorrow, but perhaps some speed training or interval would be better after your posts. Irish-John - you are so right about the pressure being off, I am usually trying to squeeze runs in between everything else, and that proves the point as I had nothing else to do yesterday pm, pressure off- run went well! Thanks again
One longer run per week is the usual way, with that only increasing within 10% of your weekly total. Try speed or intervals on your other couple of runs.