I am a recent graduate of the C25K programme and although I've not quite got to 5K I can do 30 mins, well 40 on a good day 😊
Should I keep trying to get 5k in 30 mins first or would it be worth me trying the bridge to 10K. I am a very slow jogger so was wondering if I should work on my speed first.
To be honest I'm finding it difficult without a programme to follow so really need advice and support again.
Welcome to big school.........yeah, you can't get away from some folk!
Have you read the guide to post C25k running healthunlocked.com/couchto5... which does what it says on the wrapper.
What you ultimately do will be up to you, but I hope that the guide gives you some pointers.
Well done on your graduation.
After I graduated C25K I had a few weeks of running the week 9 podcast just to consolidate and build strength. I also used the C25K+ podcasts to help build speed and stamina.
Just don't do too much too soon or you could end up joining me on the injury couch.
I got to 10k fairly easily. Still can’t do a sub 30 5k yet 😂
Really. Wow. Thank you, that makes me feel so much better. I have at times felt I could go further but never faster and I automatically thought I need to increase speed but maybe I don't need to focus on speed at all, just time on my feet. Thanks so much 😉
Apparently running 10k slowly will help your 5k pace. That’s what I want to do. Each week I knock a fair few seconds off my ParkRun time so I’ll keep plodding on. I joined a running group tonight too. I need to mix up my training. The group will introduce me to a variety of training methods. 👍🏽
Don't feel confident enough to join a group yet or even a park run as I'm still kinda hiding out, only because I live in a huge running community and my little effort is tiny compared to my neighborhood.
Sounds lame I know.
I graduated in January and it still takes me at least 44min to do 5k. However, I can run over 10k (11.18 to date) without stopping or walking, on a hilly route - so I'm guessing speed doesn't come easily to all of us. Some people are fast sprinters but can't last the distance; some of us are slow and go further. The lucky among as can do both. what i did after graduating was some 30 minute runs to consolidate, then I did ju-ju's 10k plan. It is supposed to take you to 10k over 8 weeks, but I (and some others) got there in 4 by accident! I think i dithered over whether to work on speed or distance, but in the end I did distance and hoped speed would increase - which it very gradually is. The main thing is to relax and enjoy your running, gain confidence and get stronger xx
I’m probably going to be in the same situation soon. I’m going to try a month on my own and then do the Bridge to 10k. Good luck.
It depends what your goals are for running? The C25k plus podcasts are great for upping speed and distance. If you want the structure of a plan, we have a 10k plan on here which you are welcome to join. However you may want to get to 5k first. I was the same, I needed the structure of a plan, it definitely helps.
I’d like to join your 10K plan! Got my 10K booked for Oct. I’ve done 5k on my last couple of runs but think I’ll do for a couple more weeks till I manage it with ease. 😊
Great, shall I add you on this one, or the next one that will kick off on the 15th of June?
Yes pls! I’ll be ready by then. 🙌🏼
Next one in June pls.
I have put you at the top of my list 
Can’t wait! Just jetting off to New York now for my Central Park Run!!! 😬😬😬
Can you put me down as number 2 please for June 15th? Thanks.
will do, you are now officially number 2
Could I go down as number 3. 15 June. Do I need to down load the pod cast too. I 've been running 5k 3 x a week for about 5 weeks now bit not really getting anywhere with increasing speed or distance. Although it is hurting less now 😊
I'm hot on your heels. Enjoy your holiday
Ahhh great to have your company Paula. 🤗
Hi Ju-ju can you add me to the 15th June plan please, I will be about 3 weeks post C25k graduation then
Ju-Ju, at the risk of being premature can you pencil me in for the next round. According to my "Geek from Hell" spreadsheet and assuming that the planets align I'll be out of C25K on 20th June. And I'm going to be lost without structure. And some of my new best chums are already starting to line up for the next Big Thing
Great to read this - thanks. I graduated last night (I'm still on a high). I have signed up for an 8km in August and a 10km in October. I really don't want to run without a plan or a community. My tentative idea is to consolidate the 30 minute runs, try the C25k+ podcasts and then jump on board the Ju-ju train on 15th June. I need to learn how to use a roller and how to build core strength and I'll sure I'll learn lots more here.
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