Hi all, I completed C25k two weeks ago and am doing 5_5.5k three times a week, I am hoping to build up to 10k. Any advice would be very welcome. Thanks Martin
5k to 10k : Hi all, I completed C25k two weeks... - Bridge to 10K
5k to 10k
Hi. I’m not following any plan. I have been running 5K 3 times a week since June. I started extending one run per week. I’m at 7k at the moment. Tomorrow I will go for 8K. Hoping to be at 10K by end of October.
Thanks, did you extend from 5k to 6k, then 6k to 7k, if so how quickly did you extend the run?
I consolidated with a mix of 5k once a week, interval runs, speed runs, hills etc. I really noticed the increase in stamina.
I then started the Sami Murphy B2 10k programme but found three long runs a week was too much for me.
So i continued with a 30 mins speed or hill run, a interval or fartlek run....., often I used week 2 of c25k but run fast/ run steady.... thats pretty hard going I found. Then one run a week I extended but kept within the 10% rule.
I really enjoyed the freedom of doing what worked for me. Once i had run 8k I knew I could run 10k...... so did it the following week. 10 days later I did my first 10k event just before my 60th birthday.
I still mix my runs, i also mix up my routes . Occasionally I also treat myself to a flat riverside run..... its hills every where else locally (which means I decided to embrace hills early on).
Whatever you do make sure its enjoyable 😀🏃🏻🏃🏻♀️
Hey you!
Here you are.. welcome
There is lots to think about eh?
Me.... different things a bit like Millsie-J .......then I did C25K + podcasts and then... up to 7K... then up to 10K.... using Sami Murphy
I have to say, I just let it evolve And yes, you have guessed it... slow and steady!
I consolidated my 5k distance for a couple of months and included hills and intervals. I then used Sami Murphy Bridge to 10k as a structured programme. Not quite Laura but real music.
It took me a while as I had an Achilles injury from trying to do to much too soon. But now enjoy running 10k or more. 🤓
I consolidated too. I did a variety of 5km runs, speed/interval runs and 40 min runs for about 8 or 9 months. During that time I read a lot about running, practiced my breathing, worked out how to drink out of a water bottle without stopping, developed strategies for running up hills (gentle inclines to those not in Norfolk) and generally enjoyed myself. Then, somehow, I ended up getting subscribed to this forum this early this summer and the rest is history.
I started with Sami Murphy B210k but ditched her (sorry) for my own '80s rock music. I did use her programme though. I found the programme challenging but I wasn't managing to get out running regularly and it took me a longer than 6 weeks to complete.
Good luck with whatever you decide to do
ju-ju- did a programme that i linked into with mine, I think it is in the pinned posts but might be on c25k forum pinned.
Well done! My suggestion is to increase your long run by 10% a week, a 5k and consider intervals ( try the Speed podcast) or some hill reps...
Hi. I graduated from c25k a few months ago. I’ve been doing 2x5k runs a week and following the Sami Murphy podcast for the third, but it’s quite challenging! Let me know what you decide to do and how you get on.