Next...?

[sheps]

Am I allowed to copy an entire post from the C25K forum? It fits perfectly here as well.

I am hoping to get some thoughts and advice about my future plans.

Having taken a good 7 months to complete the C25K plan that included a lot of consolidation runs, I graduated yesterday. Looking around for something to keep me motivated, my sister in law - a HM and M runner - suggested a 10K in late Sept.

I have found this programme that might help me towards this distance:

verywell.com/beginner-runne...

Has anyone done it?

I know it's a big ask and I will be ready to back off at any point in the schedule or the race if anything seems wrong but I wonder if I am mad to give it a first thought, let alone a second.

Given that I am already running well over 2miles and that I ran 5K last weekend I would start at around week 3.

Any comments will be much appreciated.

[IannodaTruffe Graduate10]

I moved up to 10k just by adding an extra distance to my one weekly long run. It is recommended that the increase should be no more than 10% of your weekly total distance.

This will get you there in just a few weeks. I referred to plans but preferred to do it my own way which could be more flexible. Getting to 10k from 5k is way easier than getting to 5k in the first place.

[sheps in reply to IannodaTruffe]

Thanks, IT. In the early days of the plan (I hadn't read this forum so knew no better) I would repeat runs that had been tough and then, as I felt ready, I would run a bit further at each end of the run and also speed up. This was probably the same as your 10% increase.

So, whilst I will use the plan as a guide, I will listen to my body as well and take it carefully.

Thank you for your input.

[misswobble Graduate10 in reply to sheps]

You can do it but just keep your speed really slow. Go too quick too soon and you'll blow it. Your legs need to be built steadily and carefully which involves loads of slow running. Slow running is very satisying so choose fresh routes regularly and enjoy the journey

[JaySeeSkinny Graduate10]

I did my first 10k about 6 weeks after graduating. It knackered my shins though and it took me about 3 months to build up again to my next one. It is doable, but do take it slowly and build up using the 10% rule. Your body needs to get used to all this running. My personal opinion is that anyone who can do 5k regularly can do 10k, at least as a one-off in race conditions. They might not be able to walk properly for a week afterwards, but it is "doable" (if not sensible!).

[sheps]

I will bear these warnings very much at the front fof my mind JaySee. Avoiding injury is important to me so I will listen to all the warnings that I have received. I can start the training without committing and, even if I drop out in the last week, that is fine. But if I don't start, I'll never know.

[Hidden]

Hey buddy, as a minimum I'm expecting a visit here in scorchio Italy, then we can run the annual August 'through the vines and olives run' ... how about it - its 10k....

but not til next year ....

[sheps]

I warn you, I never say no to an invitation to travel.

[sheps]

But I can reciprocate with Cornwall.

[Oldfloss Administrator 60minGraduate]

I did it after a year and a half after C25K... just built up slowly, I was in no rush...