Hi all

[Taffywasawelshman]

Completed C25K on Saturday, I used the C25K forum most of the way through and found it really helpful. I plan on consolidating for a few weeks with a 5k race on 15 September, then I will start building up to 10k. Has anyone got any useful tips? I’m 58 and ran 5k in 32’39” on Saturday.

[AlMorr Ambassador Graduate10]

Excellent time for your 5k on Saturday Taffy, should that not be 15 October for your 5k race which I wish you all the best for, you might be able to improve your 32.39 time as well.

[Languid_Lil]

Yay Taffy! Amazing time!

[Deals1 Graduate10]

Excellent time! I don't really have any tips of my own. But going off advice on here I'm going to start doing Laura's podcasts then start Ju-Jus 5 to 10k plan. Good luck!

[Equi-geek Graduate10]

Good to see you here Taffy! Well done on the great C25k time 👏👍 I still dream of that sort of 5k time 🤣 There’s loads of great stuff on here for when you are ready to go for longer distances - I’m sure if you post and read here, as you have done in C25k, you’ll be well prepared.

[LoungeLizaard Graduate10]

Great time and well done on completing the programme.

You absolutely have the correct idea, consolidate then build.

There is the bridge to 10k programme from Ju-Ju - which a lot of us have followed. Very easy, and focuses more on the distance rather than the amount of time you are running.

Keep on, and good luck

[Taffywasawelshman]

Yep I did mean 15 October- must be an age thing! Thanks for the advice everyone!

[ju-ju- Graduate10]

Hello, well done on graduating and as others have said you are welcome to follow the 10k plan, here is a link to week 1:

healthunlocked.com/bridgeto...

You may prefer just to up your weekly mileage and continue with 5k's and an interval run.... good luck

[Taffywasawelshman in reply to ju-ju-]

Thanks Ju-Ju- I will check it out.

[Dexy5 Graduate10]

Welcome to big school Taffy, I played around on the bridge consolidating for a few months while I watched my fellow graduates jump on juju’s magic plan. I thought I was going to lose sight of them all as they ran further and further so I jumped on too and am now on W4. It’s well designed to stretch you within safe limits, and there’s lots of support here too.

Well done on you 5k speed - I’m still trying to get below 34’ at parkrun.

[BaddieThePirate Graduate10]

My great grandfather was called Owen Bowen, guess where he was from?

[Taffywasawelshman in reply to BaddieThePirate]

I’m guessing North Wales. Or South Wales.

[BaddieThePirate Graduate10 in reply to Taffywasawelshman]

West Yorkshire!

[Taffywasawelshman in reply to BaddieThePirate]

Ah ! Yr hen ogledd- the old north!

[BaddieThePirate Graduate10 in reply to Taffywasawelshman]

Ah, I've learned something, thank you. (A couple more generations back puts the family in Wales).