Debbie can run now

[Debbie698]

Just graduated today from the couch 25K app - looking to go further now🏃‍♀️😁

[Oldfloss Administrator 60minGraduate]

Steady and slow... lots of consolidation runs.. 30 minutes for a couple of weeks... then.. some shorter and longer runs, vary routes and then maybe moving on

C25K+ podcasts.. intervals.. strides etc and then maybe a 10K programme... the legs and stamina and strength need to build up

[Sadeskin]

Congratulations!! Very pleased for you and what you have achieved. Good luck for the next chapter and keep us updated 🙈🥇🏃‍♀️

[Sandraj39 Graduate10]

Brilliant that you want to work up to 10k! 🙂 Best way, as Oldfloss says, is to consolidate your 30 mins and 5k runs first for a few weeks and then gradually Bridge to 10, either by using Ju-ju's programme or extending one run in to a weekly long run (check out "10% rule" for this). Consolidating your 5k first gives your body time to adapt to the regular running you are now doing before asking more of it! Lots of support and advice on here for the journey too - good luck! 🙂

[Debbie698 in reply to Sandraj39]

Thankyou for that😬how do I get into ju ju's programme please?

[Sandraj39 Graduate10 in reply to Debbie698]

Not sure 😊 I didn't follow a specific programme but did adhere to the 10% rule which is a well recognised principle of running. It states that you should never increase your weekly running total by more than 10% of the previous weekly total. So if you are running 3 x 5k (15k) then the next week you can add on 1.5k (either spread out or all on one run - thus giving 2 x 5k and 1 x 6.5k etc. Many on here have bridged using this method and it worked well for me. 🏃🏽‍♀️ By the way, I also chose not to increase distance some weeks and just consolidated the distance achieved the week before. This way, you can really listen to your body and get there safely too! Good luck.🙂

[SaskAlliecat Graduate10 in reply to Debbie698]

ju-ju- 's plan is a pinned post on this board called C25k up to 10k.

This is the first week.

healthunlocked.com/bridgeto....

Bluebirdrunner , Oldfloss and I all happened to start it around the same time and are on week 4. it has been going well. I believe I read a post recently where ju-ju mentioned she was going to do another one in December as well but feel free to start this programme at any time. It is 6 weeks with 3 runs of varying lengths (only 1 long run per week) and I love it.

[Decker]

Congratulations Debbie! May the wind be always at your back

[Debbie698 in reply to Decker]

It wasn’t this morning Decker - I think it was a gremlin wind and blooming freezing at that!

[Decker in reply to Debbie698]

I’m sorry to hear the weather wasn’t playing nice today Debbie, but what doesnt knock you over or blow you away just makes you stronger, right? 😁💥

[Debbie698 in reply to Decker]

Absolutely Decker!

[Getfitok]

That's brilliant! well done you

[Sadie-runs Graduate10]

Yay! Congratulations, lovely graduate! 👏👏👏 Here's to your very happy running future! 🥇🥂🏃‍♀️

[Irish-John Graduate10]

Well done Debbie ☺☺☺☺