Hi all! Very recently graduated C25k, took a week off to repair, and now doing consolidation runs in preparation for moving on towards 10k. I'm reasonably knowledgeable about physiology and so far I've managed to keep niggles and aches under control, so I didn't need to repeat any runs on C25K.
My running buddy feels the need for guided runs and wants to follow the Zenlabs 10k plan (a red app with '10K' in white) from their Week 9, and it seems reasonably sensible to me: incorporating walking and running intervals again, with repair days in between. No sprints or strength sessions, that could cause a flare up of my hips or knees. For years I have been walking our Belgian shepherd dog at a brisk pace for over an hour so I am conditioned to walking for the duration already.
But, of course, I'm still very new to running and have lots to learn. Anyone else used it / seen it and have an opinion?