Hello there lovely people. I've graduated from couch to 5 k and I'm now running 5k X 3 times a week . I'm happy with this but now what? How do you get from 5 k upward.
What apps do you all use if any . All advice is appreciated. Thank you for your support xx
What would you like to happen now?
Well as I have asked in my post i would like to know how you have moved on from 5 k upward
When you get to 5k just keep going until 6k. Then next week try 7k. Kinda the same as c25k, keep the increase to no more than 10 percent of your weekly total. You can keep doing this until you get where you want to be. If you want more structure there is a 10k plan from our admin juju. Check the pinned posts. Or if you want to do a marathon or even an ultra you can find lots of plans on Google to follow plus there is the race support forum on here.
Thank you
Many of us have done ju-ju- ’s 10k plan, which is excellent and a lot of fun, so once you have consolidated your 5k runs to your satisfaction, you could give it a try. Or just, as Pinko says, start edging your distance forward no more than 10% a week. Well done on graduating from c25k x
Thank you
I did what you are doing, 3x 5k a week for 3 weeks to consolidate then junped on ju-ju- plan, was a naughty boy and got to 10k in 5 weeks not 8, but folkiwed the badic structure of the plan
Thank you. What a bad lad 😁
I did it directly after the 8k. I think end of week 3 but can’t remember. It was originally a shorter plan, but some people struggled with it. But that’s why so many of us do it in less than 8 weeks.
Similar, I followed the long runs up to 7k but then did 9k the week after and 10 the week after, 10k pace was quicker than the 9 which was quicker than the 7, really bizarre!
Ive never actually run 9k. Ive done 8, 10, 11 and 12but never 9. Weird. I should do 9k some time 😊
Do, Flick... I will be interested ..it was my nemesis 
Not as satisfying as a 10..not much better than an 8... but not a natural distance.. A bit like a 2.2 degree
Keep running, keep exploring, keep doing what feels good. Try a bit faster, a bit slower, push the distance a little. Give yourself a goal to reach for but don't forget to have fun along the way.
I just use Strava to map my stats to see if I'm getting quicker/ stronger. To see how much effort or not I've put in. Mainly I just keep at it because it makes me feel good to do it 💪😁
Thanks. That makes sense x
I’m just starting ju-ju-‘s plan this week. Lots of people I know ahead of me on this journey have had success. And you are doing this for you so you have the option to bail out at any distance choose then extend again in the future.
Thanks jay. 😊
Hi Deborah. I’m on Ju-Jus plan but following it for the eight weeks (being a girlie swot 😉). I’m finding it very do-able so far. There’s one ‘long’ run each week, which is where the distances increase. This week I’m up to 9k, which I’ll repeat next week then hopefully do the 10k in week 8. Whatever you decide- enjoy it 😊xxx
Thank you. Xx
For me, as for loads of us..... lots of different routes.. shorter and longer..new routes With plenty of 30 minutes in there and at least one 5K each week
Then... I did C25K+podcasts, which are challenging and loads of fun and extremely useful.. my favourites, are Speed and Stamina
Then.. I tried a 10K plan.. with some success, but my first one just evolved.. lots and lots of running and essential building up... have done lots since, including ju-ju- s brill plan, ( more than once), and was up to nearly 12K on a HM plan...when the dreaded IC beckoned
Been running for three years nearly, so no rush for me..
It is as our wisest and most experienced friends on here say..the more you run, the farther and the faster ( if you want speed) you get
You decide how you want to proceed.. just enjoy the runs
Thank you
Aside from the various apps/programmes (I followed ju-ju's), my basic method has been to mix them up and run depending on my mood that particular day - sometimes just an easy short run, sometimes a run where I try to improve my PB for a particular distance, and then there are my favourite runs - where I think "I wonder how far I can run today if I run very slowly?" and just go meandering off and see what happens. It's those last runs that have taken me well beyond 5k.
Thank you
How do I get myself upgraded.
Mfam has crept out of the woodwork to say hello...
Hello!
Just popped in to say hello ...
Garmin PBs?
