Now that I graduated from C25K💪🏾💪🏾

[AceitGirl]

I have to say as part of my curiosity and wandering mind I joined the bridge to 10k whilst I was still running my C25K. Never in a million years did I think I would even go past week 5 then I just developed this love and desire for running which has grown. I adore how I feel and enjoy the social aspect of belonging on the C25K platform.

As a human I am used to structure and guidance. Since I graduated at the beginning of Dec I have found myself running for longer distance and lately hitting 10k. I however want to do it properly like I did C25K so I can graduate too. Is there a program to follow or how do I get to a point when I will know that I hate run adequately to be a graduate.

I am looking of keeping fit and maintaining good health whilst I benefit from learning how others do so. I love socialising with other runners and the support I see being given by members to one another. Finally how can I access podcasts? Eventually I would like to join a park run and explore that side of group running.

Finally a huge thank you to all members on here. You got me out of bed almost everyday as I read each and everyone of you’s Posts. I bet you are authors judging from your creative writing style. Keep them coming to get me through this bridge to 10k and many more goals to come. Happy holidays all.

[Rundog]

Likewise I’m finding my way through ‘what next?’ after graduating from the C25K programme early December, the main thing being to continue 3 runs per week but ensuring adequate rest time between each. Typically I’ll cover 3 different distances; 5k, 8k and 10-12k, any of which can be shortened or lengthened depending on how you feel when you set off (there’s no science to this!). The first 2k always feels tough (always has done!), but manage to get through this in the knowledge that I get my step rhythm and breathing sorted soon after. Works for me just now, but like you I’m hungry for more knowledge and continue to learn from this fab forum!

[AceitGirl Graduate10 in reply to Rundog]

Many thanks for your response Rundog very helpful and truthfully I not quite consistent with my runs as I was during C25K which prompts me to think i that maybe I need structure and routine like there was in C25K.

Well done to you as you seem to be doing fantastic. I will actually try your routine and see how it goes. Do you do intervals as I understand it can be another angle of challenge in the routine?

I have seen on here that Juju is starting a new program on 11/1/19 under her bridge to 10k. I have asked to be added which I am sure will come with routine and structure with an end result of graduating💪🏾💪🏾. If you think it’s for you just search Juju and see her pinned posts. Love this forum for support and information.

Have a fab day

[Rundog in reply to AceitGirl]

If there was one piece of key advice from the C25K programme to take forward it is to run for at least 30 mins 3 times a week....and make it part of your weekly schedule! If you like structure, put it in the diary; if a clash comes up, it’s not a problem to move a run to another day! The hardest part is getting out the door, and always remember how great you felt after your best recent run!

[Rundog in reply to AceitGirl]

I don’t do intervals by the way; if I feel tired (say after a long uphill section of my run) I just slow down to recover, and things get better again after a few minutes. In other words, replace the ‘brisk walk’ intervals with a slow (as you like!) jog which I found to be a great compromise. Also worth tracking your runs on an app like Strava or Garmin connect, as these effectively create targets to beat on your next run (eg. improve pace by 2s per km, take 20s off 5k run). Lastly, make sure you fuel up an hour or so before going out - porridge or bananas work great for me!

[roseabi]

As you have discovered, we do indeed have a regular group 10k plan on this forum - Ju-Ju's 10 is the Magic Number. You can start it any time you like, or join in at the beginning of a new round.

A new one will begin early in January, but here is the most recent for info (and @ Rundog ):

healthunlocked.com/bridgeto...

[AceitGirl Graduate10 in reply to roseabi]

Many thanks Roseabi very very helpful. It now makes so much sense.

I am in.

[Hidden]

There is a great guide written by IannodaTruffe and then there is ju-ju- s plan, which lots of people have completed, have a look at the pinned posts

The C25K comradery is also here on this forum. Enjoy your running

[cheekychipmunks Graduate10]

Another massive thumbs up for ju-ju’s Magic 10 plan. I’m hopping on it again next time round. It’s fun and it keeps me focused. It’s also fab reporting back with how your runs have gone in any given week, and hearing other people’s experiences too.

Enjoy your running! 👍💪🏃‍♀️

[IannodaTruffe Graduate10]

This is the post referred to by Hidden healthunlocked.com/couchto5... which offers advice on routes forward after C25K.

[AceitGirl Graduate10]

Many thanks. I have thrown in my first run of 2.5k that I rounded up to 3k.

[Ripcurlrana71 Graduate10]

Welcome and well done. Ju-ju’s plan is great and many success stories on here.

I would however advise not to increase distance too quickly as it’s a quick way to injuries. We think our new running legs are stronger than they actually are!

Like C25K take your time and run sensibly.

Good luck!

[AceitGirl Graduate10 in reply to Ripcurlrana71]

So true many thanks

For your advice. There is no rush I will take as it takes.

[Razouski]

Good luck on the bridge, although it sounds like you've already crossed it and got to 10k already.

[AceitGirl Graduate10]

Thank you Razouski. I have but I feel like I have crushed in. I would like to build up and not risk injuries and burning out.

Also I am sure it will lead me to graduation which will be fair to others who go through the plan.

I have run my 3k as I could not work out the half on an app I use.

How are you doing with your running? I see you graduated your 10k. Would you mind to share with me what you are now doing please.

[Phoenix_flames21]

Most people recommend JuJus but if you liked the c25k that talked you through the run theres an app called 10k thats the same format. Just join in at week 9. It's a red square with 10k in white. I've got it downloaded ready for when I complete c25k.