post c25k....

[anapmf]

Hi guys, i finished c25k and i'm feeling a bit lost...which app are you using for 10k? is there a following up app ? I'm doing last run from week 9 and 1km plus...

[AnnieW55]

Slow down 😀. Finish c25k first then spend a few weeks consolidating your 30 min runs (unless you are already very fit). If you have started c25k from a low or lowish fitness base, your cardio vascular system will have improved in leaps and bounds but your muscles, ligaments and bones take a very long time to get "running fit" so the consolidation phase is important in helping to keep you off the ic.

During this time you can use the structure of c25k, repeating longer runs, using week 1 as 'sprints' - run a bit faster the 1min Then run slower, the original walking breaks. Use c25k+ speed, stamina and the other one 😊.

There are lots of 10k apps out there and @Ju-ju is starting one soon although may be a bit soon for you (look in pinned posts)

Use the Search box the 5k site and this one to see previous posts on this subject.mEhatever you do enjoy it and stay injury free (they often go hand in hand).

[anapmf in reply to AnnieW55]

I ran my first 5k Park run last Saturday ( 39 minutes ) and I don't want to loose the track or stop. I just want to keep going. I have still 20kgs to put off and running is my escape from everything....if you know what I mean....

[AnnieW55 in reply to anapmf]

Certainly do - it's mine too and usually done naked i.e. without music, earphones etc. Wasn't saying don't ever do it, more of a do more of the same for a while, with variations and speeds etc to keep your interest. It is true that long slow runs will help with your weight loss, along with a sensible diet so I see you have a few goals to aim for.

The one 'failing' of the programme is that we want to go on and on as we are so inspired but we are not Duracell bunnies and do need to build up our running legs. That said, I don't mean to, preach, just offer some advice.

Best wishes for reaching your goals.

[anapmf in reply to AnnieW55]

Thank you Annie...I got it.

[skysue16 Graduate10]

Good advice from Annie, oh and the 'other one' is 'stepping stones' which is the best to start with because it is nice and slow 👍😊

[anapmf in reply to skysue16]

for sure...thanks..good advice.

[misswobble Graduate10]

Stepping Stones is ace!