Morning everyone, and welcome to the first week of the 8 week programme to get you from 5 to 10k.
I have attached the plan which you can print off or make your own and share it with us
So for this first week you need to do:
2.5k
5k
5.5k
The runs can be done in any order through the week, and on the days that suit you, bearing in mind your vital rest days too. 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:
Todays top tip is to wear something that makes you feel good.... I wear red lipstick ( Runners Ruby as coined by Jancanrun which you may want to do as well but appreciate this isnt for everbody
I started last week so will be doing my second 5k in. Charity run tomorrow then try 6 k on Monday. So far so good. The 5.5k went far better than I anticipated so let’s hope it continues that way. Great to have this support. I’m guessing I’ll need it as time goes on!
I've made and printed off a table with this plan laid out prettily... However, at the moment I'm doing around 4k in my 30 minutes - I reckon if it's taken me 13 weeks or so to get from nowhere to 4k, I don't want to push my luck by trying to more than double that in 8 weeks! But I do like the look of this, so will hopefully be joining you at some point...
Did my 2.5k this morning with my 3 year old in the pushchair and in 30 degree heat. It was bloody hard (never run with the pushchair before - had no choice today!) but it’s done and looking forward to the next child free run 👍🏃♀️
Hi, doing the 4k from week 4 tomorrow. The 7k last Thursday was tough going, but 4 months ago week 1 of C25K was tougher. Good to have a structured plan to work to and actually enjoying the competition with myself to keep going.
This is so me, but I am going to have to postpone my start of this programme for a week or two, as it appears I have a minor calf strain - too many hills, too soon, I think. It’s not too bad at all, but won’t heal unless I lay off the running for a short while. So, just swimming and Pilates for me for 5-7 days I think. I had such a lovely run yesterday, but I think that may have been the straw that broke this camel’s back! Meh! x
Ouch, no rush, join when you are ready... it’s a rolling plan remember so you can pick up whenever you are able. Good plan re the swimming and Pilates 😎
Oh no! poor you. I feel your frustration! I have been trying to start the program since last year but a niggling hip injury has kept holding me back. Be patient. You will get there and in the grand scheme of things it will only have been a blip,
Thanks so much Linda. I waver with being philosophical and okay with it, to feeling complete despair! It does seem that every time I start to make some progress, and steel myself for doing the 10k programme, something twangs! So we are quite alike in that 🙁. Hope your hip niggle disappears soon. I had a hip niggle at the end of doing C25K, but worked on me glutes and core, which seems to have stopped it in its tracks. It didn’t stop me running, but this wee calf strain will unfortunately- have to give it time to heal. xxx
Sounds so like me! I finally went to a physio yesterday. Its not tired legs or breathing or whatever that keep stopping me - it's injuries, different each time. Yet I feel I'm being pretty sensible. The physio was really nice and I would love to keep seeing her. Cost is the issue, but right now money is losing out in my battle with despair Glute exercises for me too !!!!
The only positive I can find is that each injury reinforces my determination to run -which is quite mad considering a year ago I was as run averse as anyone you could find. You'll be back soon, more determined than ever
I feel like have been pretty sensible with my running too! Meh! Though with this calf I think the problem is introducing hills and speed too soon. I don’t mean to run speedy, but as my lungs are now much stronger, I can go faster - problem is my little legs are not there yet! Glad physio was good for you - don’t fret about the money, running is important to you so it’s money well spent. I will go see a physio if a 8-10 days no running doesn’t sort it. And you are right - coming back from injury makes us more determined! Thank you so much for sharing and making me feel less alone in all this. x
Maybe some retail therapy to help pass the time between core and glute exercises? After all, this warm weather calls for different kit to that of the last few months and you'll be back out there soon
I did the 2.5k yesterday (took it very easy) then 5k as parkrun today so now I just have the big one left!
Not the ideal schedule really as will have to be a post-work slog but really wanted to do parkrun as I don’t get to go very often and couldn’t do two longer ones back-to-back.
I have the perfect 5k routes sorted, now to investigate longer ones...
Can I just ask a question about pace? I’m quite consistent on my 5k pace now. (Around 29 mins). Should I be aiming to get up to 10K at that pace or should I consciously go slower for the longer runs? Thanks 🙂
I would say most definitely slower on your longer runs, you can work on your overall 10k time once you’ve got there ( same approach as C25k). Well done on your progress too 😎
Well, I was planning on starting on Monday but went out with some friends and did 5.5k with a bunch of hills, then another 2k of walking. Felt great, though I am looking forward to the shorter run on Monday.
Just going to post that I've done my 5.5k!!! Almost didn't make it. Hip flared up again on Tuesday (a year to the day since I started C25K - not the celebratory run I had hoped for). So yesterday I went to a sports physio, which I have continuously put off doing since November, but enough was enough. The lovely lady told me I could keep running - yay! Need to work hard on supporting muscles, but at the moment she doesn't think the overuse is doing permanent damage so if I'm happy to run on I can. So I'm ultra happy to finally start this program at last but do feel I'm treading a fine line. Just the 2.5k recovery run next. We will see how it goes ....
I did my 5k yesterday. After doing c25k in Feb and March when it was dark in evenings and we were armpit deep in snow , I've done most of my running on pavements and tarmac paths. Headed into countryside yesterday and it was such hard work jumping tree roots and coping with uneven paths and mud! Quite proud that I kept running throughout even if I was about 10mins off my usual pace 🙄
Think I'll stick to easier surfaces for the longer distances and if anyone has any tips for cross country stuff is love to hear it!
Did my first 8k today in searing heat.... I need to put a bit more structure in my training, so thinking of picking up the program in week 5. I think running 4k in intervals will be tough, but I'm looking forward to trying it out!
I did my 5.5k with my daughter (13) this morning around a reservoir. We did well and finished the 5.5 in 35 minuets but she kept going and completed the 10k. She is v proud of her achievement as she has only done 5k up until now but I may have lost my running partner.
Thanks ju-ju. I’m going to start tomorrow and hopefully do a parkrun every week for run 2. I’m not altogether confident about the longer runs, but, nothing ventured nothing gained 😊.
So I started at W3 as had ran up to that distance but then went and ran 8k instead of 7 - think it was a fluke so going to take it steady and get back on track!
Help I feel I'm going backwards! I've joined a running club so reckoned Monday's intervals and jog down to the site could count as the 2.5k in my week 1. So with parkrun coming up on Saturday, that left me 5.5k to try do today...and failed miserably...I find running 5k without the supportive structure of parkrun difficult, let alone 5.5k. Maybe too much too soon as a 31 March 25K graduate, who like others is finding 5k takes me about 39 mins. Any advice?
Please may I join - not sure how I will get on I started C25K last July - trying my best to do 3 runs a week but I have only managed a full 5K twice - and that is in the last 2 weeks - is this plan going to be too much? loving the red lippy
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