F5km —>10km W1 R1

[me2019]

Last week I went straight into the bridge to 10K run (W9 R1) and well it was a leap. I also didn’t follow the program exactly and made it harder for myself.

This week I followed part JuJu part me. I can run comfortably for 30mins. So I ran for 31 increasing both speed and incline. I figure if I increase my run by 1 min each time I run as well as changing speed and incline programme every two weeks I’ll be on my way to 10km comfortably.

I also do pump and combat each week, so hopefully will help with my run.

It’s funny, I got used to the C2–>5k programme. Potty they don’t continue to 10km with a similar programme set up.

[UnfitNoMore Graduate10]

The problem is... 3 10k runs in a week would be hard for many people to fit into their lives. Varying the runs keeps it interesting and fits around work, family and life so much easier. The plan here was devised as a continuation of C25K... but if you have the time to run 3 20 mile runs a week, there’s no reason that C25K logic couldn’t go all the way to marathon.

Personally if I was to go to 10k by extending runs I’d probably only work on extending one run a week.

Also, running further and faster in the same run doubles the strains on your body and increases the injury risk... it’s best that when you extend distance you reduce pace, and that’s where the varied runs come in... when you run short you can work on speed.

Good run today, but the plan you graduated was to make you a runner... ju-ju-‘s plan is for runners.

[me2019 in reply to UnfitNoMore]

Thanks! Point taken - makes sense. I changed my run again today. Trying a few ways until I find most appropriate approach.

So today I ran 30mins (1 min fast 90 sec Jog pace. I’m also doing hills rather than a fixed incline (treadmill)). Once a week I’ll do a long run on a lower incline and slower pace. I’ll increase each part every 3 weeks. This may be better for me as it’s still challenging yet not too straining on body

I enjoyed the run today. Did pump afterwards.

[Razouski]

You might want to look at the Sam Murphy podcasts/mp3 for Bridge to 10k. I really enjoyed her approach, and it got me successfully to 10k.