After C25K

[billiboy12]

Well here we are W9R1 this next week. At the start I was happy to complete the C25K programe now I'm thinking I would love to run a 10km race. So looking for good advice and help to go forward after next week

[K8nno Graduate10]

Take a look at the pinned post regarding Ju-Ju’s Magic 10. Some great info there. I’m loosely following it after graduating C25K in February and I’m up to 9K now. Who knew?!?

[Sandraj39 Graduate10]

Ahh - so many of us on have gone down this road!

After I had graduated, I consolidated the 30 mins and 5k for a little while and then turned one of my three weekly runs in to my 'long' run following the 10% rule. Worth a quick Google, but basically this states (to reduce risk of injury), that new runners should not increase their total weekly mileage by more than 10% of the weekly total. So from running 3 x 5k, I then ran 2 x 5k and 1 x 6.5k etc. I would point out that I chose not to increase every week, instead popping in a few 'consolidation' runs, increasing when I felt ready. It was a good while back now but it really doesn't take long to get there; I think 0 - 5k was harder!

There is also Ju-Ju's Magic 10 programme, as mentioned above - the choice is yours! A 10 k race is also a great goal to have and there are lots of them around. Also, I love experimenting with different routes and running surfaces - off road is definately my favourite place to be but I enjoy both. Beware though, if you like distance there are so many more goals for the future! It is very addictive!😮🙂 Good luck!

[Katnap Graduate10]

Hi there billiboy12. Welcome to the bridge! 😁

Were you quite fit but not a runner before C25K?

Everyone is different but like Sandra I used the 10% rule increasing Monday and Wednesday running time and doing parkrun on Saturday (which took much longer!).

Are you confident? Overconfident?

The Magic10 programme is designed to safely guide you to the 10k distance with some structure and a community within B to 10k

Whatever you do, happy running and enjoy your C25K graduation day!

😸 Katnap 😸