Hello all! I’ve recently graduated from the C25K program and am starting my journey onto 10K, then a HM. I am using a training plan on MapMyRun and wanted to know if any of your have tried this method.
I’ve seen Ju-Ju’s 10K plan but wanted something longer that would eventually get me to a half marathon by next March. There is a St. Patty’s day run I would love to participate in.
Any thoughts would be appreciated!
Hi kwell39,
Don't you want your Graduate tag on your posts?
Click this and follow the instructions
healthunlocked.com/couchto5...
Thanks Kat. I thought it was added. 🤔
It should be added on the C25k forum, but each forum has a different graduation level. This is the Bridge to 10K forum, where “Graduate10” is a new badge to aim for once you run your first 10k. 😊❤️
Obviously. Go with what feels good to you.
Like the c25k plan, you could always repeat some weeks
It sounds like there is a HM plan in the works in the Marathon and Race support forum. It hasn’t been released yet so am unsure how long it will take and I suspect it will be a 10k to HM plan for once you’ve reached 10k. There are lots of different plans available online though, you just have to find one that fits for you. I like to have some extra wiggle room in mine due to work often interfering with my training (how dare it 😆) so have found a 12k simple HM Program that I’ve started this week in hopes of maybe doing a HM in February. They don’t have any weeks where the training drops back, so I plan to do that on the weekends I’m on call, which will naturally add a few weeks to the programme. Hopefully it will work for me this year.
Definitely do able. I joined a club to help me with my training as I find running with others helps.
I have completed 2 half's, 3 10 miles and various 10k and 4 to 5 mile cross countries
Very inspiring! I’m considering joining a club too. I’m up to 8.2k and hope that rises to 9k after this mornings run 🙂
Good luck on your journey kwell. 😀 You’re clearly on a roll and I respect anyone who goes on to run HM’s and M’s! Not for me - 10k will be plenty! 😅
I hope you’ll continue posting on here though. It’ll be fabulous seeing your progress. Good luck! (And yes, get your badge!) 👍👏😀
Well done on graduating! Always good to consolidate the 30 mins/ 5k a little before progressing. It does takes little time to build you running legs and avoid overuse injuries early on. After that, you can either use ju-jus very successful programme on here or google other programmes. The other option is to turn one of your three weekly runs in to your 'long run' and build up this way, making sure you observe the 10% rule, which advises not to increase your weekly total by more than 10% each week. Most importantly, listen to your body - some weeks it is good just to consolidate or take a rest week. Once you are at 10k comfortably you can then look ahead to training for your HM. Good luck🙂
I’d certainly consolidate for a few weeks at 5k first, then do a gradual 10k plan like Juju’s, then consolidate again, then increase distances for HM in another plan.
I’m just about to increase from 10k now, but am not aiming for a fixed plan yet. (As Juju’s plan worked well for me, I’m hoping to see what HM plan may be brewing in our wonderful admins’ Marathon and Race Support community. Those of us who are new to running are generally advised to be fairly cautious building our running up in order to avoid injury. A number of HM plans I’ve seen start from the premise that people have already been running regularly for some time.)
Good luck! 😊❤️
As you've only just graduated it might be worth spending a few weeks consolidating your 5km/30minute runs to build the stamina in your legs. I used the week 9 podcast for a few weeks after I graduated and also dipped into the C25K+ podcasts to work on my speed and stamina. There are lots of plans to take you from 5k to 10k. I know lots of people swear by ju-ju- 's plan. I used the Sam Murphy podcasts as I felt I couldn't run without a voice telling me when to run and when etc. Whatever you decide to do just don't forget the 10% rule. I know you're keen to increase your distance but if you do it too quickly you could risk an injury and there's nothing more frustrating than being on the IC when you want to be out running.
I've just completed my first official HM and I used a plan from Asics. I had already been quite comfortable at longer distances but when it was hot over the summer I found it hard to run any further than 10k. So having a plan to build up the distance again was good. I also fit in a lot of gym work to build up my core strength and to work on different muscle group in my legs as well as upper body. It's good to fit in some non-impact exercise on your non-running days if you can.
Hope all goes well on your journey to the St Patrick's Day half marathon.
Thanks all! Consolidation runs are my short term goal the next two weeks, adding just a little extra each Sunday for my ‘long’ run. I appreciate all the input. I wanted to get a feel for what all the grown up runners use/used. ☺️
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