5k to 10k : Hi all, I completed C25k two weeks... - Bridge to 10K

Bridge to 10K

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5k to 10k

Martin_Rose profile image
19 Replies

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

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Martin_Rose profile image
Martin_Rose
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19 Replies
damienair profile image
damienairAdministrator

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.

Martin_Rose profile image
Martin_Rose in reply todamienair

Thanks, did you extend from 5k to 6k, then 6k to 7k, if so how quickly did you extend the run?

damienair profile image
damienairAdministrator in reply toMartin_Rose

Yes. I ran 2 x 5k runs and extended 1 from 5k to 6k. The following week I did the same, 2 x 5k runs and extended 1 run from 6K to 7k. I run 3 days a week. Tomorrow I will extend my 7k run to 8k.

Martin_Rose profile image
Martin_Rose in reply todamienair

I think this looks perfect for me, thank you for this mate.

KimLoulou profile image
KimLoulouGraduate10 in reply todamienair

That's basically what I did just ran a little further each time.

Millsie-J profile image
Millsie-J

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 😀🏃🏻🏃🏻‍♀️

Martin_Rose profile image
Martin_Rose in reply toMillsie-J

Thank you.

Bluerockdragon profile image
BluerockdragonGraduate10 in reply toMillsie-J

I wouldn't mind a hill every now and then :-)

Millsie-J profile image
Millsie-J in reply toBluerockdragon

You can happily have a few of mine 😆😆😆

Oldfloss profile image
OldflossAdministratorGraduate10

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!

Martin_Rose profile image
Martin_Rose in reply toOldfloss

Thanks Oldfloss, this is definitely going to be slow and steady.

Razouski profile image
Razouski

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. 🤓

Martin_Rose profile image
Martin_Rose in reply toRazouski

Thanks, that's a great achievement getting past 10k.

Bluerockdragon profile image
BluerockdragonGraduate10

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 :-)

Martin_Rose profile image
Martin_Rose in reply toBluerockdragon

Thank you.

Millsie-J profile image
Millsie-J

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.

ju-ju- profile image
ju-ju-Graduate10

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...

C25KKate profile image
C25KKateGraduate10

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.

Martin_Rose profile image
Martin_Rose in reply toC25KKate

Thanks Kate, will do.

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