Graduated 5k programme today now for some quick Qs!

[MMlk]

Hello and thanks for clicking on my post (:

I have done it! finally, on the third consecutive summer(previous 2 I failed to reach my target), I went out on my final run of C25K and smashed it at 4.6km. I am really pleased and tomorrow will be my first ever Parkrun.

Now that I can finally call myself a runner, I am naturally wondering what would be the best course of action from here to achieve my next goal- that of running 10k(or an hour).

My first question is where can I find Ju Ju's programme? I have heard loads of it but so far it had proved rather elusive to find (:

Secondly, can anybody enlighten me how the podcasts work? I have downloaded the NHS couch to 5k+ podcasts and I see they have 6 in total, 2 in each category. Has anybody done them? I would like to know if they are structured, or you can do them at any order and any amount of times...

My third option would be to download another app and go for 10k straight away, but from previous posts I have seen most people recommend consolidating to bring the 30min runs to at least 12 weeks.

I just need a structure to stick to.

Thank you all for your replies!

[pinkaardvark Graduate10]

Hey there, and welcome to the forum. Also congrats on your c25k achievement. Details of the b210k juju plan can be found in the pinned posts on the right, click see all and find the week 1(start).

There are 3 c25k+ podcasts (6 as there are versions with and without the intro) The stepping stones one is ideally the first and helps you get to 5k, the speed one is interval based an can be used to up your speed and the stamina one is to help you run a bit further, I believe it is 36mins long.

Good luck

[MMlk in reply to pinkaardvark]

Thanks!

[Dexy5 Graduate10]

Congratulations on your graduation MMlk 👏👏👏👏

My advice was on your earlier post.

[AnnieW55]

You made it! Well done 👏🍾🍾🍾🎉🎉🎉👍😀

I'm guessing you didn't read all of the attachment and links that were given in my reply to you on the c5k forum - no worries, it is long.

Ju-ju's plan is called "10 is the magic number" when you come to look for it.

The c25k+ podcasts are all stand alone so you do them individually as they are or add one into another training run as appropriate. They can take some getting used to though so if you don't get on with it straight away maybe try again in a week/month or two.

[JennyH10]

Well done MMlk, I also took several attempts to complete c25k and when I did I was so chuffed!

After graduation I tried the c25k+ pods but wasn’t keen on stepping stones. After about 3 weeks of consolidation (just running for about 30 mins or slow 5k) I started jujus 10 is the magic number plan and I absolutely love it, feel like I’m actually making even more progress now than in the c25k! Enjoy!!