New to Bridge to 10K and need motivation and plan to get me back running

[RAnselm]

Evening everyone. I completed C25K a couple of months a ago and have kept running, but in dribs and drabs. I am pretty sure I have not run a full 5km more than a couple of times as yet in terms of distance but really want to start again and build up to 10km in a slow and steady fashion. I really need a plan to help direct and motivate me. I know Ju-Ju has a great plan to go from 5km to 10km but I think I may need something to help me get back on track to running 5km or 30 min comfortably. Ran 3km this evening and felt good, so maybe something from that distance onwards? Thanks for any advice

[AineMc]

You could try the NHS 5k+ podcasts. I used the stepping stones and Stamina ones to get me up to 5k after completing C25K. Hope that helps.

[misswobble Graduate10 in reply to AineMc]

I love Them! 👍

[RAnselm in reply to AineMc]

Thanks for the pointer. I will have a look for these.

[O505k Graduate10]

How about redoing week 6 run 3, week 7, 8 and 9? I did this starting on Christmas Eve having not run regularly since previous Aug. I have now gone on to do the 10 is the Magic Number plan and achieved 10k. For me it was all about achieving what I set out to do each run.

[RAnselm in reply to O505k]

This does sound appealing to me. I also take it one run at a time. It will also certainly help with my confidence to be able to run the distances again as well as rebuild up my stamina and strength. Once I have done week 9, run 3 I can then do an intermediate plan to consolidate and then try out the 10km plan. Thank you.

[Bazza1234 Graduate10]

I know that it is usual for C25k graduates to want to move on to longer distances like the 10K - but after only 9 weeks of running to graduate C25k, you probably are still not very "strong". I would recommend that you run 5K three times per week for a month or so - do two of them at an easy pace for you and pick up the pace a little for the third one. ( parkrun is a good place to do this) - and then have a look on the Internet for a 5k "Intermediate" plan to follow. Perhaps one like this verywellfit.com/5k-intermed... --- the object at this stage is not really to run "faster" 5K's but to run them "strongly". Get yourself to the point where casually running 5 klms no longer is daunting to you. After 4 years of running, I am well past that point - but although I have run many 10K's and even HM's , I am still a little "daunted" by the 10K distance. It is not something that I just casually do

[RAnselm in reply to Bazza1234]

Thank you Bazza for your wise words. I agree, I don;t feel like a strong 5km runner so will definitely need to get a fair few 5kms under my belt I think.