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Bridge to 10K
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Well after the high of completing C25K the last 3 runs i seem to struggle to run 5k - I can do it but always get little twinges in my upper thighs. I’m now thinking OMG this is after 5k

Has anyone heard about the walk/run strategy. I’m wondering as a brand new runner whether I should look into this as the runs get longer in the next few weeks.

I know I won’t graduate until I do a 10k non stop but what do u seasoned runners think?

5 Replies

Try postrun stretching that targets the affected muscle group. A foam roller might be appropriate too.

Ease your pace back to give your muscles a chance to recover, especially if you are upping your distance. Only 20% of your overall running time should be pushing hard.

Run/walk is used by many and can often return overall times as good as non stop running. Using intervals to increase your duration and distance is only an extension of the methods employed in C25K. Jeff Galloway is the man to Google for run/walk.


Walking is fine. It makes the difference between finishing a run and not 😃🏃‍♀️✔️ You do what you have to do. You know when you need a breather. You’re in charge ! If you run slow you preserve your energy and puff, so go steady to go further

Do some cross training on your non run days so you get stronger

Good luck 🙂🏃‍♀️👍

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All good advice above.

And don't forget you have not been running all that long. Our bodies take some time to grow into this running lark, it can be a bit of a shock to the system 😬 when it realises you really mean it. And although running is basically one foot in front of the other, there is a lot of reading around it - some of it even interesting 😀.

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I walk a lot when I run as I find it's better for my injury. The Galloway method is used by many. I ran Brighton with my buddy who did Galloway and I was doing normal running. We finished together and he had hardly trained! It's really good......

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Thank you for all the advice. Definately going to employ the Jeffing method over the next couple of weeks to see if it works for me in managing the longer distances.

I will use the distances for the C25K to 10k challenge and just see how I get on


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