Please help me get further ...

[NickMG]

Hi there just graduated from couch to 5K anyone recommend a running programme for 10k? No audio please - dangerous twisty country roads here so the first podcast would likely be my last!!

[Irishprincess Graduate10]

Congratulations on your graduation. If you've just crossed that line then you might want to consider not increasing straight away but consolidate and get into a regular habit of running three times a week. This prepares your body for what's ahead.

If you check out the pinned posts here our own ju-ju- has devised a 10K training plan which you can follow week by week.

Alternatively many people do their own thing by running three times a week, 1X5K, 1X interval or speed 3K and a longer run increasing each week. The golden rule is not to increase your total weekly mileage by more than 10%. Saying that it's a good idea to decrease the mileage or keep it level every three weeks or so. Take your rest days, stretch, cross train.

The journey to 10K is a fab one. Enjoy it!

Ps I have twisty country roads too and definitely nothing in my ears

[NickMG Graduate10 in reply to Irishprincess]

Thanks a million irishprincess - I'll take your advice. I'm really looking forward to the next phase of the challenge!

[MarkyD Graduate10 in reply to NickMG]

I have twisty country roads. I always run on the right-hand side (apart from when there are blind right-hand bends) and always take my left-hand earbud out when I am on them. It goes back in when I reach the bridleway.

[mfamilias Graduate10]

Well done for graduating, and I agree with her Majesty - then when you feel the need for a programme, try out Juju's plan, or set up a My Asics plan, which are clear and simple.

As far as earbuds go, I'm like MarkyD - I run on the same side of the road as oncoming traffic (check out that Tufty the Squirrel childhood culture) and pull out the earbud closest to traffic.

[GoogleMe Graduate10]

I suppose it depends whether you can hear with both ears but I never run with both in anyway, so that I can hear other stuff going on (but then, I don't run on roads either!)

[NickMG Graduate10 in reply to GoogleMe]

I'm glad you added that caveat GoogleMe! Guess everyone else must live in areas where drivers tootle along at walking pace. The advice I am getting from others, however well meaning, is really dangerous!!!