First time post in the 10K forum. I finished the C25K just under 3 weeks ago and since then have kept up the 3x week of 5km with gentle increases so that I am now at 5.7km.
Nowhere near 30 minutes but that was never my goal at the outset. Just my usual slow and steady Oldfloss pace.
I've read about the motivation people feel/lack after graduating and whilst that has not hit me yet, I do feel that I want something to aim at. Naturally that aim being 10K. However I will be doing this over the depths of an Eastern European winter.
I never did the C25K with Laura (opting instead for the gentle 130 decibel voice in my ear announcing 'HI !!! I'M MICHAEL JOHNSON !!') so have looked at a few of the B210K apps and reviews but nothing seems to grab me as such. I'm just as happy with my own music and Mrs Endomondo telling me how far I have gone.
Plus, I would be doing it along the lane that I did my C25K so know exactly how far apart is every tree and marker and if I do the circuit twice that would be my 10K.
Anyway, I digress...
I welcome thoughts on what I have set for myself and if you guys think this is about right.
So the plan is (starting week commencing 30th October, all distance in km) :
W1 @ 5k, 5.5k, 5.5k (Total 16km)
W2 @ 5.5k, 5.5k, 6k (Total 17km)
W3 @ 6k, 5.5k, 6k (Total 17.5km)
W4 @ 6k, 6.5k, 6.5k (19)
W5 @ 6.5k, 6.5k, 7k (20)
W6 @ 7k, 6.5k, 7k (20.5)
W7 @ 7k, 7.5k, 7.5k (22)
W8 @ 7.5k, 7.5k, 8k (23)
W9 @ 8k, 7.5k, 8k (23.5)
W10 @ 8k, 8.5k, 8.5k (25)
W11 @ 8.5k, 8.5k, 9k (26)
W12 @ 9k, 8.5k, 9k (26.5)
W13 @ 9k, 9.5k, 9.5k (28)
W14 @ 9.5k, 9.5k, 10k (woo hoo !) (29)
Completion date planned 1st weekend in February which would be 6 months after I started the C25K. I've tried to base it on not increasing each week by more than 10% of the previous. Most of them are 5% increases.
Does this look about right?