GO!!!! 10 is the magic number starts today πŸ’₯πŸ•ΊπŸ½βœ”οΈ

Morning everyone, and welcome to the first week of the 6 week programme to get you from 5 to 10k.

So for this first week you need to do:

2.5k

5k

5.5k

You may want to do intervals for the 2.5k as these are great fun and give some variety to your running ( as well as helping you improve). I do these:

runnersworld.com/peak-perfo...

Here is my vid that explains it all:

I am so excited that we have 104 people signed up!!! Wow I really hope that you will enjoy this six week plan 😎

Members:

Christene

Bgager

K311y33

Fishpieface

Rachaelam

Kimchoc08

ChrisAllen1

Sjo40

Lily62

LM12

accidentalrunner

Langley-Loper

T-pot

Realfoodieclub

0505k

Branners12

Steved110

have2run

Allypally25

Plumpinthenorth

Hicorrie

Glossy

Butler74

Brunelphil

RustyCogs

Virginrunner

vivh61

Joy57

Karenca

seets

Lollybre

Nemota

Slinkymalinki

Womblejogger

Vlmiller1225

Angellw7y

Gwiwyr51

Fergyfox13

Ejvcruns

HeadInTheClouds

roseabi

GetToTheChopper

Neverrunbefore64

foxes1961

jane74

Siobhp

dandydemon

Terrimanning25

clareabell

Julesa73

Sarah_lou18

Ulandanyondo

Angie7367

Limawhite

Pengvi

Katykaycd

HeleneCorsa

Nic63

Stephanie1976

Virginia60

Joanne2017

Pollyp1

Wantorun213

RunaroundSue

LisaGuy-Cowes

Fonzhero

RunforestR

Rhodalewis

Legal lorna

Burbs

FlossnCharlie

Strawbs99

Frostycat2

PetrinaB

Dw58

Gillma

Cornet-Carolyn

LittleNell83

Fenellawny

Pengui

Ju-ju

Mulux20

Limawhite

Drawn

stokecannonplodder

anapmf

Mike1942

Beach-runner

Vonnie63

tfcmagpie

kit66

Ajs07

Macmac

helianth

Reluctantrunner76

hollykb113

Joruss

Screaser

annabananas

Chopstheduck

windoze

David103

Slinkyminky

Fionn42

TedG

Apologies if I have misspelt anyone- there is a lot. Do tell me if I have missed you off and I will add you...

Juju

Xxx

87 Replies

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  • Good luck everybody 😊xxx

    You can do this and its great fun....

  • I did Ju-ju's plan last year and it got me safely to 10k. Really grateful to her. Previously I had tried to reach 10k on my own, with no proper plan, and ended up injured.

  • Wow I’m so pleased... well done you

  • On only on week 8 of c25k so not quite ready but I will definitely do the next one!!

  • ran a nice steady 5.2k last night , i am ready to start this tomorrow :D

  • Well done that’s really good

  • Did 14.5 k this morning Ju ju can I have the rest of the week off.

  • I’d say!!!

  • More serious. Tomorrow back again at Sherwood Pines parkrun will push my PB set last Saturday.

  • Go easy on the legs if you aren’t used to back to Back runs. If you are then hammer out a PB!!!

  • I’ll be signing up for this in the New Year πŸ‘πŸΌ

  • Hi ju-ju

    Going to start this tomorrow, with a 5k Park Run.

    I have a question - should we do the runs in the order you give - i.e. 2.5k then 5k then 5.5k? Or can they be done in any order?

    Thanks

  • Any order at all 😎

  • Hi I only graduated this morning and am having weekend off. Am I better off consolidating my runs for little while or can I jump straight into this? I would like to start this if possible x

  • How did you find C25k? I went straight to training for a 10k when I graduated but everyone is different. It’s entirely up to you and how you feel.

  • Thank you , I will give it a go as I like having something to follow at moment and would like to do half marathon in October x

  • Hi ju-ju . Thanks for adding me . I cannot promise I will get there in 6 weeks but I will try. I have run 2 x 5K already this week and have a Park run to do tomorrow morning. I will therefore do 5K on Monday then 5.5K on Wednesday. My week will start each Saturday so it is going to be Parkrun each week then down to what you set for the Monday and up again on the Wednesday. My body has in the past been a temple! So as I have lost so much weight it has not taken well to the battering it has received with the running. I have to take each day as it comes. My target now with your help is to run a 10K in the Biarritz area in the Spring.

  • You can do this... and what a fab place to do a 10k!! What about we do you a 12 week programme where you do each week twice?

  • Thank you so much for your reply. Let's just see how I go with the first week then review. One of the great things I found with C2-5K was the camaraderie of the others in the programme. Hence getting there after an injury. It will be tough for especially as my weight loss has plateaued at around 98 kilos from 124.7 but I can do it if the body holds up.

  • Well done on the weight loss that’s incredible! Ok just take it carefully and steadily. Be in the moment.

  • Good luck folks You’re in good hands πŸ‘πŸƒβ€β™‚οΈπŸƒβ€β™€οΈβœ”οΈ

  • 😎😎😎

  • First run done- 2.5km in 18 minutes... would have been quicker if I didn't fall x

  • YES..You've started...hope you didn't hurt yourself when you fell...😯

  • Ouch are you ok??

  • Few scrapes and a little bruise but I am good... think the person who saw me fall was more worried than me x

  • Ouchy! Hope you're ok? X

  • Few grazes but am ok x

  • I did a 5k run yesterday afternoon before reading this post so will start tomorrow with the 2.5k and go from there is that okay!

  • Of course!! The distances are a guide for each week and can be done in any order and each week can be done twice if need be.

  • Birthday run yesterday in the sun but only 5 degrees. Despite problems with new birthday tomtom runner watch which looped 4 songs for my 30mins run argh I managed my 5k. Looking forward to the 30 20 10 Juju.

  • Excellent when are you going to try it?

  • Tomorrow, but I would like to set a programme on my watch, not managed yet. Otherwise I suppose you just use a stop watch.? Daft though it may seem I feel awkward for planning to only do 2.5k after trying to build up all the time.

  • My son programmed my garmin for me. Before that I did a warm up mile then I counted which was fine ...

  • Hi

    Can I join please?

    Would like to get up to 10k now

  • Yes I will add you 😎

  • Brill! Thankyou

    Did 5k run today. At running club Monday so will get the 5.5k done then and 2.5k midweek. Will work out perfectly for me πŸ‘Œ

  • Brilliant, thank you!! Intervals sound like a lot of fun.

  • Oh no, I missed the sign up for this - is it too late, can I sign up now? Am off to do my 2.5k this morning, just in case I can join in!

  • Not too late at all....I will add you 😎

  • Thank you! I ended up doing the 5.5km as things felt good, so I’m very happy! 2.5km on Monday instead, then 5k on Friday.

  • 2.5km done today, building on 5.5 done on Saturday so now just the 5k to do this coming Friday. Hmmm, can’t imagine all weeks will be this pleasant!

  • doing well there :)

  • The intervals sound great but (stupid question) how do you do the timings? Do you just count in your head or are there clever gadgets that will do it for you?

  • I’ve downloaded a free app from Apple store called JogRunSprint which I’m planning to use. It will time you doing 30-20-10 and can be configured to the number of repeats per set and the number of sets to do. It looks promising but haven’t used it yet.

  • Exactly my question so if it's a stupid then I am too πŸ˜‚

  • Have just downloaded Limawhite's JogRunSprint app, looks suitably simple for my limited 'tech' abilities! I'll take it for a test run tomorrow. Thanks for the info.

  • My son programmed my garmin but before that I did the warm up run then counted!!

  • healthunlocked.com/couchto5...

    Found this...can be downloaded from dropbox on a pc to an mp3. Its a 10 20 30 playlist made by a forum member a couple of years ago...

  • That is really handy!!

  • Does it matter what order I do the runs in? I was somewhere new today and ended up doing 4.8k?

  • It does not matter at all 😎

  • Cool, thanks. I will do short one when I’m back home. Thanks for doing this:)!!!

  • Pretty sure I asked to join, but my memory is pants! πŸ˜‚ Please add me, thank you x

  • So on Friday I did the The 2.5 k - didn’t do a lot of intervals as I knew I wanted to do the 5k on Saturday . Managed both okay woo hoo. That just leaves the 5.5 k run to do tomorrow. Normally do a run on a Sunday but was out yesterday for a 50th Birthday. Amazingly I’m fresh as a daisy today so gonna have a nice restful day with just a nice 1-2 mile walk at some point.

  • Made a start today with the 2.5k, November has been a disaster with colds and flu. Hopefully December and January will be better. 🌻

    04/12/17

  • 2.5k done this morning looking forward to completing this project

  • Yay! So happy to start this. I was losing a bit of motivation after graduating and this has been just what I needed to get me back on the road. Did the 5.5k today and really enjoyed it. Thank you so much for setting this programme up!

  • What intervals would you recommend for the 2.5 run. If I follow that link the time would take me well over 2.5k I reckon!

  • Thanks for this Ju-ju- and thanks also to this who recommended JogRunSprint. I downloaded it and did my first run this morning. Only needed 2 repetitions of the intervals to reach 2.7 k but did the last one just for fun. Really enjoyed this. Will try for a slow and steady 5.5k on Wednesday morning and then a 5k Parkrun on Saturday. Sunday evening we fly home from Australia so the next few weeks are going to be tougher!

  • well done, and gosh yes jetlag!!! Running will help that though...

  • Parkrun completed in PB on Saturday so today and then Wednesday will be my first week completed. Early here but feeling good.

  • Went out to do my 5.5k run on Saturday and took it very slow and steady all the way. Got home to find I had actually run 6k so I was well chuffed! Am going to follow it up with the 2.5k run today, using JogRunSprint and will see how that goes. I hate interval training 😀 but I know I need to up my speed.

  • well done, and this isnt about speed, and just aim to enjoy the jogrunsprint :)

  • Add me please Ju-Ju 😊

  • I did my first run yesterday and boy did I enjoy the jogrunsprint! It felt like play - like i'd gone back in time to being a kid again.

    I had low expectations - had very little time before having to get back to relieve the babysitter and almost didn't make it on time to even start due to monstrous traffic on the way home from work. It was an under 5 min turnaround, getting out of normal clothing and into running gear! But I enjoyed it so much.

    It was great to have the release of being able to let myself bomb it for those short intervals, but all parts of it were interesting as it really made me think about my pace and what it means to shift a gear.

    Ended up going over a bit, to 4.5 k - when I realised I was going to be late back and was farther from home than I should have been. But it was all great fun! Thank you!!!

  • its so much fun isnt it? well done you!

  • I did the intervals on the 2.5k this evening using the JogRunSprint app 30-20-10. Not quite sure how to differentiate between jog and run but definitely pushed myself and actually enjoyed it!

  • This is what I have been wondering about intervals, how to decide the difference! I haven't tried yet, but I figure as long as you're going faster on the run bit than on the jog bit then it still counts :)

  • Hi ju-ju

    I must have missed this post eventhough I keep my eyes on. I was expected notification banner

    I will start tomorrow by running 5 km then on Friday then Sunday would that order be okay ?

    Thanks

  • great!! I cant tag you all on the post as it doesnt let you do that many! The posts will be every Friday... and i will pin them all too.

  • Hi! I just graduated to 5K at weekend! Is it a bit late to join this one? Are you doing another in the new year? I was planning to just do the week 9 for a few weeks again but perhaps I should go ahead with this! πŸ˜€

  • I will definitely do another in the New year as others have asked the same... and yes good idea to consolidate the 30 minutes first...

  • That’s great thank you! I’ll definitely sign up for one in New Year! πŸ˜€

  • Was hoping to finish week 1 today with the 5.5k, but I have a really bad cold and had to take a 2 min walk break at about 3k. I decided to do a bit extra at the end to make up for it, so actually did 5.8k, but am still a bit disappointed as this is the first time I haven't achieved the run I set out to do since I started the C25K! So I think I will redo week 1, to show myself I can do it, before moving on. And I want to do it properly and actually improve my fitness, not just barely struggle through each run so I can 'tick the box'. So Parkrun on Saturday (hopefully I will be feeling better), 2.5k on Monday and then the 5.5k that I didn't quite manage this time next Wednesday! :D I have entered a 5 mile race at the end of January so will still be well on track! Thanks for the program Ju-ju!

  • Week 1 completed, Saturday did the 5k at my local parkrun, followed by the 2.5k on Monday and the 5.5k last night. Nice steady pace for the two long runs, running at a pace of about 6 minutes 39 seconds per km. Now need to start planning my runs for the next few weeks as with Christmas approaching I have parties and weekends away :)

  • All done! Fartkleting my way run 2.5km was no mean feat, it's damn hard!!! Thought I might actually explode at one point, so from then on I just did alternate 30 second jog, 30 second run and that was much better. Plus I won't need to bother with an app.... I can just count (just about!! :) . Phew!

  • Week 1 completed tonight with the 5.5km. Started with the 5k parkrun on Saturday and tried the intervals for 2.5km which was good fun πŸ˜€. Horrible weather today, but went out tonight with my new running light which is great! Horrible weather with the strong wind and rain but I wanted to get the last run in before Saturday's parkrun, as I am enjoying them lots. Looking forward to week 2. Thanks Ju-ju!

    Mac

  • WK 1 done. Still alive!

  • I graduate from c25k next week so can I sign up for week 1 of 10 when the programme restarts please?

  • I will post the next date v soon! :)

  • Hi

    Happy New Year

    Was wondering if you are planning on repeating this anytime soon

    πŸ˜€

  • Yes, it will be v soon. I will keep you posted :)

  • Today, belatedly, I finished week 1 with my 5.5k. December was a wash-out as far as running was concerned but I'm determined to get back into it!

  • Please can I join?

    Graduated from C25k halfway through December and ran a 5k Santa beach fund-raising run in the same week. Have run several 5k runs since then and am missing the structure of the C25k programme. Have read a few very positive posts commenting on your programme and feel this is what I need to do next.

  • Ha ha Just found this now. Couldn't before for some reason...blind probably!! Also had the horrible cough in December ... which curtailed nearly everything. Looking forward to following it now!

  • Just starting this 10k prog after c25k.

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