Hi guys!
I finished C25K a couple of days ago. Today’s run is then gonna be something different that I need to do. Then I’m gonna be starting a 5k race plan. While I’m not prioritising 10k, I will be going up to and beyond it during long runs, so I thought I’d best officially say hi, I’ve been lurking for a while, and get ready to advance my running.
Hi UNM, usually the advice for post graduates is that they run about 6 "consolidation runs" of 30 minutes before they think of moving on to either complete a full 5k or go on to the 10k program.
Yeah... that’s what I’m doing. Start that on Saturday, should be 5k in the bag from what I’ve been doing... well, maybe a tad short, 3 miles!
Overriding start of plan with 30 minute runs... currently it’s scheduling 6.25 miles for December 2nd, but the start I’m doing will probably change that.
Welcome
Thanks mate... you can lead the way again 😂
Still following in your footsteps!
I'll join you after C25k graduation 😸
Hehe... won’t be long!
Erm..... I'll be consolidating for some time. I'm not in a rush to go further just yet beyond 5k. So, you may be waiting 
I got 2.5 weeks before I go on plan and then long run will only go up slowly, think it’s 0.25 miles a week 😂
Welcome and good luck with the 5k race plan
Thanks Ju-ju. I’ve seen your excellent plan, but I don’t at this point see me actually running a 10k as such... I have an appointment with parkrun and a watch! Up to Christmas it’ll be relatively tame on me... the longer one I’m planning for the new year kicks my ass to 10 miles 😱 so I may change my mind 😂😂😂
I did about 4 months of 5ks myself. I got injured and decided whilst on said couch to train for a HM, so kind of bypassed the 10k training as such. Didn't run my first 10k till about two months after my HM.
I guess what I'm saying is its your adventure, you do what you feel is right. You are the one that has to get your kit on and go out the door and do it. I have done longer distances but 5k is still my favourite.
I’m looking at a kinda marathon in 17 months then 5k all the way... so I’m thinking 5k plans to next summer then maybe step it up... 10k race plan saw only goes to 2 miles more than 5k, so maybe I’ll take on either 15k or half marathon plan... not sure yet, but it’s good to plan ahead!!
Whatever I do it’s gonna be fun, and a lot of me sees the 10k plan here, knowing how well that’s put together and wants to do it... I just need my butt kicking in speed sessions and the likes a bit I think... want to get to about 8 minute miles.
Durr ….. surely your first 10K was the first half of your HM
P.S. I do know what you mean really!!
Hello over here. I’ll be thinking of you at parkrun on Saturday- although I won’t be virtually running along side you now. I might be virtually cheering you on in hi-viz though. Go UFN. 🏃♂️👏
I’m in high viz too... forgot I’d volunteered for two weeks last time 😂. Then it will be at least 3 weeks before I’m there again... unless I go and have a crack at my local one it’s gonna be November before I can run it. PB attempt will be December 16th and then it’s Christmas break, will probably have a week off.
Also my usual one has a couple of hills... so I think I need to be at 6 or 7k on flats to do it.
Ooops I meant UNM not UFN.
I’ve been called worse 😂
Hi UNM, nice to see you. Good luck with the run, a lot of people will be thinking about you xxx
Thanks... I’m going over there soon... should be on track before 6.
Yes I think we deserve a week off at Christmas, although I think our park run is still on!
There’s usually an extra parkrun on New Year’s Day too apparently
Good luck and thank you!
Cheers! I’ll still be both places
Congratulations 👏👏👏👍👍👍🍻🍻🍻sorry I missed your graduation post x
Thanks... no worries, I could only just keep up with it... my fingers ached more than my legs 😂
Hey you! great to see you !
Yep....thought you'd got rid of me... but... I am here too... but... here, really one of the gang...
And here, you get to see the real me???.. Maybe?
Welcome!
Just run the runs... let them evolve and see where you get to... and I can tell you... you will be truly amazed
Enjoy!
Real you? Is it “fast and furious” here? 😂😂
Well.... never furious.... but... fast.... errr...? Well... maybe a tad more.... than folk may think an old snail is capable of????
Ha! I knew it! 😂
Shhh...x
Your secret is safe!
Slow and steady IS the way off the couch... 3 simple words that got me through 4 or 5 weeks... then I went a bit faster in the long runs. Got to week 9 and thought “ok no injuries now, slow and steady!”
Tonight I hit my old track and managed 6 and a half laps at my new version of speed... last lap I got emotional so slowest ever finish to a 3k but it’s done now... changed shoes and went down the hill and hit 5 sprints up while I was warm. I’m now happy that I left the track on my terms, demons exorcised... but by eck it felt good!
Hiya UFNM! Congratulations on graduating and welcome to the club 🤸♀️🙌💪👍🦆
I’ve just realised, our graduate badges disappear on this forum 😫. Excellent reason to do The Plan then!
Thanks... oh, yes, I’ll need another shiny badge!
You can do this man. Go gradually, don’t push it and you’ll go beyond expected. I first consolidated my 5Ks for several months and brought them all to under 30mins. 10K is then just a run away, crazy easy. A bit of structure, a sprinkle of discipline, a two-tone layer of self respect and discipline, some good music along the way, and that’s it.
I truly believe I can do anything... I never did anything as hard as W1R1 on C25K before, and nothing after was even close. I will have to go back and use it as a fartlek at some point just to lay it to rest.
10k first time will be a by product of going for speed on 5... and having slept on it and reflecting on it today, I may well have to do a 10k “race” on the way up to my goal. I figure now if I do all the distances properly at some point then I’ll know where I’m happiest.
Exactly, and you’ll get there no doubt. Fully agree on the first run. My nicotine battered lungs made it near impossible and l questioned my abilities (or the lack of). I now do routine 10-15K runs on my way to the first marathon. All is doable 
Yeah... maybe I should have put my last fag out earlier than the day before? 😂
Congratulations! You have been so encouraging to so many people. Your turn to enjoy that great sense of achievement 👏🏻👏🏻🍾
Unplanned Virtual 5k ... Old Bat Out Of Hell 
‘steady’ run was fast enough!....
Week 6 here I come
Still here 😘 
