Does anyone know a 10k plan/podcast like C25K?

[Lezlie]

Hello everybody,

I completed the C25K last summer and since then I'm running two or three times a week the final 30 minutes-run. Sometimes I extend the runs to about 32 minutes to a certain point. If I don't feel ok I do less, about 20 or 25 minutes.

On average I run 4,5 kilometers during the 30 minutes. I'm so happy that I manage the 30 minutes with not being totally exhausted afterwards. A lot of people and the orthopaedic specialist told me some years ago (about 9 years when I started running for the first time) that I shouldn't run because of my knees. But it worked now because I did the C25K plan in 4 months than in 9 weeks ... slowly is sometimes better. But now I'm thinking of - maybe - extending my runs to 10k until the end of this year. I love Laura and I'm still using her mp3 for my 30 minutes-runs. I tried to run without her ... but I feel so much better with her by my side. I tried so find something similar to the C25K podcasts from Laura but didn't find anything. Does anyone know something similar?

[misswobble Graduate10]

Free to download from here is Laura’s NHS Couch to 5k + podcasts called Stepping Stones. Not sure how you’ve not see in it as there’s enough discussion on them here to fill the British library 😁

They are ace! Tricky beggars. One of them goes dead slow in places but that’s the leg building one Slow running builds legs 💪👍😃🏃‍♀️🏃‍♂️ Parts are quite quick but that’s why they’re good The music is same as so you’ll be acclimatised 😁

Then there’s the in-house Ju Ju ‘10 is the Magic Number programme Lots written about that too, and lots of mini videos from the lady herself Go check it out 😃

Then, as if that’s not enough, there’s the kick ass Sami Murphy podcasts. Five weeks worth of running with an occasional word from the marvellously dry Sami Hundreds of original tracks and all for free Free to download from here too. Check out the links on the right of the screen

Cool runnings 😎

[Lezlie in reply to misswobble]

Thanks for the info. I forgot to mention in my post that I already tried Speed and Stepping Stone from Laura's C25K+ podcasts. I didn't try Stamina yet, but will give it a try in my next runs. Speed is ok, but with Stepping Stone I was stressed by this 1,2,3,4-counting. My heartbeat rate went up as I had to check all the time that I'm running to the beat. And at the beginning it is really really slow.

I also found JuJu's 10k plan but I think it is too hard for me. I already know that this would lead to another knee injury. After reading the linked post of IannodaTruffe (thanks!) I had just the idea to adjust JuJu's plan to my needs (gentle for my knees by a shorter distance of the long run)!

I'll have a look at Sami Murphy podcasts. Thanks for the hint, misswobble and Razouski!

[Empem Graduate10]

Yeh deffo look at the Stepping Stones to mix up with your runs.I still like to go out with Laura and they are great for building and consolidating what you've done so far and everythingMsWobble says!

[IannodaTruffe Graduate10]

This guide to post C25K running may be helpful healthunlocked.com/couchto5... although it only mentions one 10k app.

[Razouski]

I used the Sami Murphy programme to get from 5 to 10k as, like you, I couldn’t face running without Laura. Sami was a good replacement.

[Lezlie in reply to Razouski]

Good to hear that someone else is/was also addicted to Laura. She's so positive! I also tried some running groups with a trainer. But they were never pleased with what you reached already, they always said: "next time you have to be faster" or "next time we have to extend the distance" while you were already overstrained with what you did that day!

[misswobble Graduate10]

Stamina is brilliant 💪👍😃. Stepping stones might be slow for a bit but it gets quicker!

[Biddy62 Graduate10]

Have you seen the podcast ‘Bridge to 10k’ by Bluefin. Search for it. The podcast is free. It guides you to 10k using a run walk method similar to C25K. 😊

[Lezlie in reply to Biddy62]

Thank you for this hint. I just searched for them and downloaded week 1 and 2. I'll listen to them as well as to the ones of Sami Murphy and maybe give them a try.