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. The other thing to note that whilst the post maybe week 1 or 3 etc please do feel free to join at whatever stage you are on. Use the weekly posts for support and encouragement from each other. 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:
Time to do this properly - starting with week 1. Took a small break before & after my twins were born (had made it up to 9k before that), and now want to get all the way to 10
I am off to India 🇮🇳 with work for 2 weeks so will be restricted to treadmills 🏃♂️ during that time, any advice on how to approach the shorter runs, thinking of either constantly faster or 500m intervals of normal and faster
I found that sometimes the shorter runs were harder... maybe because I went out faster and then couldn’t maintain that speed. After a while, I settled into just running at the speed I felt I could on that particular day and gradually managed to get a better pace on the shorter runs (except for one near the end which we don’t talk about 🙈).
With the short run it’s great to do intervals.... laura’s speed or bursts of fast then slow. If however you are tired etc from the training/ longer runs, this can also be a slow recovery run should you wish too.
Hi ju-ju- won't be starting with everyone, still on IC, Gutted! Back at physio Monday. Hope to be able to start running again in a week or two. Will join as soon as I am able.
Just realised quite how stupid I am. Came back from a 5k this afternoon to see the plan up. I thought ah well I will do the shorter run in the middle to break up the week. Of course I then realised that, that is utter none sense as it just means the longer run will be followed by a 5k. Either way I’m here, I’m ready although have a birthday, a couple of weddings and a holiday early on in the plan which I am sure will disrupt me. Birthday run perhaps?
Well done, and just factor in the run to your day. Even if it means getting up at the crack of dawn, this is good discipline training and you will feel fabulous after... and a birthday run is a must. For this you must wear something extra special.😎
Birthday run! Do it! My first ever C25K run was on my birthday last year best present!
Also 5K and longer runs are always going to be next to each other either within the week or between one week and the next, but maybe you can arrange it so there's two rest days in between. I wouldn't worry, just don't run too hard!
Hi all, am raring to go! Although (having done a 5k run this morning) probably won’t get another run in until Monday, so will aim to start then.
Current thinking re the short run is to have a go at those 30-20-10 intervals, but not sure how best to time those (without looking at my watch, or counting in my head, all the time)... maybe the answer is to do those runs on the treadmill?
Anyone know if there are running apps that allow you to set your own time intervals, which they then remind you about??
Couldn't see anything on Strava, but Runkeeper has workouts and in the one-offs section there's a 2.25 mile workout which is based on the same principle. Either that or try a Tabata app perhaps. Hope you find something.
Thanks - yeah, had a google earlier. Found lots of people complaining that Strava doesn’t have interval timing. And I need something that works on the Apple Watch... looks like an app called Seconds is the best one. Allows you to customise your session and then synchs with the watch, and would then run that alongside Strava during the run. Will probably give that a go, and report back.
My Garmin allows you to set interval runs but tbh I’m pretty new to the watch and messed it up last week! I’m going to do lampost/landmarks. Also Laura’s C25k+ Speed podcast is a good alternative.
Yeah I saw you could do that. I'm at goal and maintaining so don't log particularly accurately at the moment but good to know it there. I usually need to shed the Christmas pounds 😂
My son programmed them into my garmin. Alternatively count. I did this when I first did them and it was good to be doing something other than thinking about my legs yelling at me !!!
I’m just lurking here and plotting, as I’m still finishing C25k, then consolidating. I noticed a post somewhere on the forum where someone mentioned the JogRunSprint app, though, if that’s any use? I’ve downloaded it for future use (hopefully!) It seems to time the 30-20-10 sets for you, and then let you define how many repeats etc.
Yeah, thanks... have downloaded the free versions of Seconds and JogRunSprint, both work with the AppleWatch and jrs is much simpler and easy to set up. Plan to try it in anger tomorrow, will report back
Edit: JogRunSprint won’t work without the phone, so that’s no good for me. Looks like seconds is the one which will be trialled tomorrow!
Hi Ju-Ju, I think I’d better delay this one until I am back to full fitness again, but I will be watching you all with interest, and carry on my consolidation . Have fun girls and boys!
I've got to complete my 50 mile challenge for June so might have to do something slightly different for the next 2 weeks in June but will be on the forum and following the plan by week 3.
Excited about progressing now I have completed the 5k app but miss Jo Wiley reminding me to keep going and let me know when I am half way/5 mins to go etc. Do you know any good apps that exist to carry on this ?
I really like Audiofuel with Silky Steve ( I called him this). It got me to 10k and then HM. It was in 2 parts, the first and second hour. Silky Steve gives you hints and tips, and his sexy lady friend pipes up every 10 minutes. It’s on ITunes.
Thanks, sadly I'm on android and it's not available. Will try and find alternative. Started running plan today but got a little lost trying out new routes so my 2.5k ended up as 4k 😁
So keen I was to get started, I thought I'd go for 5K last night and ended up doing the 5.5! Long run week 1 tick tick tick. Absolutely knackered this morning though!
Can I be added please? I've actually just finished week 2, but I'd like to start joining in instead of just lurking the forums as I have been for a while now!
Hi, first post for me. I did the first run today, 3k rather than the 2.5 and found it was quicker than my usual snails pace for longer runs! I have been reading everyone’s posts since I started c25k in Jan this year and have learnt so much from what you all say. I now run 3 times a week regularly having been a total non runner, but have picked up so many tips about pace, looking after your knees and of course dealing with the gremlins!! Looking forward to the push to 10K.
Hi ju-ju- I've just realised that doing Parkrun with my son every Saturday isn't going to fit into the plan. He can't run it all yet as he has asthma and we're building up to it by increasing our running intervals each week so I'm not sure if I can include it as a full run? I don't want to risk injury by running two consecutive days but I'm not sure how to fit the other plan runs in?
Could you advise me as to what to do as I really want to get going towards 10k. Is there any way of including our Parkruns into the plan (even though we walked 2 mins ran 2 mins we were in sub 35 today) or do I just take extra time to complete all the runs even if they run into a new week? x
Haha! It's miles easier scouts pacing it than running the whole thing Last week we walked 2 mins ran 1 min and we were only 45 secs slower than today. I've told my son to expect to get slower as we run for longer periods x
I am not prescriptive about this plan at all. I think including your parkrun is a great idea, even with the walks. You could use the short run to belt out some intervals as your legs will be raring to go.... I started running with my son when he was 11. I wrote this about Parkrun: nhs.uk/live-well/exercise/c...
This will be so good for your sons asthma. I too am asthmatic and I know running has made a huge difference....
What a great write up ju-ju- ! I feel the same about getting my son away from his technology and actually talking. His Dad and I are divorced and he lives with him during the week and me at weekends and school holidays. He is running with his Dad twice a week as well as Parkruns with me. His Dad has offered to come over and do Parkruns with us and we hope to all (his step-mum is a runner already) do a 5k together later in the year
Glad to here about running and your asthma and hope for similar improvements x
Just been looking at my diary and when I can fit the runs in. Having thought about it, I think (and I'm copying ripcurlrana71 here!!) I'll start at week 2, given I have already done one 6k and one 5.5k. Other than that, I'll probably do the runs in the order they are on the board - usually doing intervals on Tuesday, 5k on Thursday and the long run on Sunday morning.
Had a really wobbly week this week and missed my Thursday run, not sure why but I felt a bit anxious about getting back out there so decided to just do week 1 run 1 2.5k today. Did intervals (the c25k+ speed podcast) and really enjoyed it!
Please could you add me again? Tripped during a cool down walk after a run during week 4 last time and had to stop running for a couple of weeks to allow my ankle and foot to heal. Just restarting again and managed 8km last week so will be doing week 5 next week! Thanks for a great programme! Helen x
So, starting with week 2 as planned, I finally got out and did W2r1 today. 3.1k, using 30-20-10 intervals, around my local woodland route. Found the intervals very hard going, which I guess is the idea
Looking forward to the 5k and 6k runs this week, which will equal my longest run so far, before trying to start pushing on next week.
Add me to the plan, I'm going to give it another go. I ran my 10k race on Sunday but didn't manage to run it all. The entire course was hills and it was hot hot HOT! I ran most of it, walked between 1 & 2k broken up in the middle. I needed to get my heart rate and body temp down or I was going to need medical assistance!
We are in the middle of a heat wave here so I won't run much this week, but I'll start up next week and probably jump into week 3 or 4.
5.5k Done! And new records... longest distance so far and my slowest time yet! Still - quicker than the couch! The only trouble with slow is that it takes sooo much longer to do 5.5.k!! I did the 5k park run in 32 mins this week which, whilst laughably slow compared to the 467 people who finished ahead of me, was my best time yet. Today it took nearly 10 minutes longer to run that extra 500 meters!!
Great Marvo! I’ve learnt to put that 5k 30 min nuisance to the back on my mind. I was pleased I completed 6k and in ok time yesterday! I’m on week 2. Roll on next run. 😊💪🏼
Thanks for your advice earlier. I'm going to do my 5.5k run in the park tomorrow morning nice and steadily. Might go for it a bit at Parkrun on Saturday though 😉
Can I still be added please? I graduated first on C25K about a month ago and have been doing a 5K race for life and a 30 minutes run 3 times a week but need some structure and a goal. Struggling a bit with the heat but willing to try it.
Hi, only just seen the post but could I join please?
I’ve been consolidating since graduation but experienced some calf / achilles tighness that has interrupted me running 3 times a week. That seems to have resolved now as I’ve managed 2 runs this week, 4.2 and a 4.7. Will it be ok to move to the 5.5 to complete week 1 or should I start at the beginning and do 2.5?
Feeling more nervous about aiming for 10k than I did starting the C25K and I was pretty worried about that!
Hello and welcome, I will add you, I’m so glad your calf issues are better... it may be good to start with a 5k to complete this week, and then move to 5.5 next week. You will catch up in week 4 as we do that run twice over the two weeks.... how does that sound?
Hi Ju-Ju, I graduated from C25K earlier this month and today was my first run of week one of your 10k programme. I found the 2.5k this morning really easy which is very encouraging as I have never been a runner before now. I'm looking forward to being able to run 10k before my 51st birthday in September. Please add me to your list of runners for week 1. Thanks
Thank you for posting this I haven’t graduated the 5k yet and have begun reading lots of advice on what and when is best to do the 10k after graduation. I am nearly at the 5k with the warm up/down and your plan looks great!
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Gutted! Back at physio Monday. Hope to be able to start running again in a week or two. Will join as soon as I am able.
