Hello! 1st Post Grad Post 😊

[Ripcurlrana71]

Hello all!

Graduated on Monday and booked in a 10k for October! Can you recommend any plans to follow please? I’m trying to nail my 5K for a couple more weeks then move on. Assume I have enough time to train....😬

[Razouski]

You’re definitely right to get in a few weeks of consolidation before starting to bridge to 10k. Don’t forget the 10% rule and it’s worth starting some core work and strength exercises if you’re not already doing so.

[Ripcurlrana71 Graduate10 in reply to Razouski]

Hi and thanks for your reply. Yes already doing core/weights/strength training. Is there a plan like the C25k to follow?

[Razouski in reply to Ripcurlrana71]

In the pinned posts Ju-ju has posted a plan. I used the Sami Murphy podcasts but you can also get other programmes too.

[pinkaardvark Graduate10]

I'd second Ju-Ju's plan. After consolidating the 5ks for 3-4 weeks I think it took me a further 5 weeks to get upto 10k, so you should have lots of time to get there before October Good luck and welcome to this more exclusive section of the forums hehe

[Ripcurlrana71 Graduate10 in reply to pinkaardvark]

Thank you for the warm welcome! 🤗

[misswobble Graduate10 in reply to Ripcurlrana71]

Yeah sign up with our Ju Ju She will get you there

Check out her videos. She makes one a week I think She is a running machine, but like us, started with this fabbo programme

Good luck 🙂

[Ripcurlrana71 Graduate10 in reply to misswobble]

Thanks!

[Hidden]

Ju-ju’s plan is excellent. I consolidated 30 minute runs for a coupl,e f weeks ish, then got to week 4 of her plan and ran 10k by mistake!

[Ripcurlrana71 Graduate10 in reply to Hidden]

Sounds great! Is it pretty doable going from 5-10?

[Hidden in reply to Ripcurlrana71]

I would say so, from my own experience. Take a look at her plan in t(e pinned pists and see what you think. Each weekyou do two shorter and one long run, gradually increasing the distance. Several of us did 10k before the end of the plan.

[APScotland Graduate10 in reply to Ripcurlrana71]

It's harder to get from 0 to 5k than from 5 to 10k. Took me 3.5 months to get to 5k, and 2 months after that to get to 10k, running 3x per week. Do you have an app like Endomondo? I find it very motivational to keep track of my runs. x

[Ripcurlrana71 Graduate10 in reply to APScotland]

Hi and thanks for your advice. I don’t have that app. Just downloaded Active 5k-10K which is a 9 week programme. I’m only just hitting 5k now in 33 mins but do feel quite tired in last 5mins. Think I need to slow down! 😊 x

[APScotland Graduate10 in reply to Ripcurlrana71]

That's fast! Well done!

[Ripcurlrana71 Graduate10 in reply to APScotland]

Was pleased but maybe set the bar too high for my next 5k! 😱😊

[APScotland Graduate10 in reply to Ripcurlrana71]

So long as being tired doesn't put you off running, and you get enough rest between fast runs, keep it up, and enjoy seeing your times get faster! It's the added stress that makes the difference as your body adapts. Running slower means you may just keep running slower xx

[johnm12 Graduate10]

Yep. I consolidated at 5k for quite a bit, found myself getting a bit quicker and then ran 10k by mistake (not really). Consolidation is really important especially for "the more mature" (at least in years) runner.

[Ripcurlrana71 Graduate10 in reply to johnm12]

Thanks John. I want to be able to run 5k without struggling in the last K before moving on. But glad to hear once I’ve done that it’s ‘easier’ so to speak! I’ve only run 5k twice - once pre grad in PR and one yesterday.

[johnm12 Graduate10 in reply to Ripcurlrana71]

You look younger than me so the process should be a bit quicker, but definitely listen to the Admins advice on this. Consolidation is definitely worth it. You know you can do 5k so why not try some different routes and times of day, ditch the headphones and enjoy it. I really didnt believe them when they said that with time you get quicker, but its true (up to a point). For something so simple its quite a life changer!

[Ripcurlrana71 Graduate10 in reply to johnm12]

Thanks John. Photos can be deceiving... I’m 47. ☺️

[Empem Graduate10]

Interesting reading for me too as I am doing a bit of consolidating now.I'm going to alternate the NHS Bridge to 10k Stepping Stones( with Laura offering new experiences at speed stamina etc) with my week 9 runs for a while.I love the idea that you can run 10k by mistake! That still sounds impossible to me....having said that I was having a little daydream about new routes and where to go whilst out in the rain this morning.Wishing you a good day all.

[Ripcurlrana71 Graduate10 in reply to Empem]

Good to have a like minded running buddy on board! 👋🏼👋🏼