Couch to 5k completed.

[Mullinz]

Hi all. On 25th May I completed the couch to 5k. My best in half an hour is 4.88km but I generally average between 3.5 to 4.5. Since completing the program I have run 3 more times chopping and changing routes but I’m finding that without a program to follow and podcasts and running without a program to aim for I’m beginning to lose discipline. That said I ran on Monday just gone for a full 30 minutes and felt great which was a pleasant reminder of what I had achieved. My goal, as ludicrous as it sounds, at this stage is to run for 30 minutes 3 x a week as, since graduating I’ve not done so. Anyway as a new challenge and a new program for me to aim for I’d like to go for 10k. Given that I’m still plodding for 30 minutes how soon after completing the 5k challenge do you think I should wait before embarking on the 10k challenge. (Feel free to be as butt kickingly encouraging as you like as I think it’s what I need).

[Tasha99 Graduate10]

Go onto the bridge to 10k plan and follow ju-ju’s plan. I went straight onto it after graduating and ended up doing it with him 3 weeks but I had to consolidate for longer before moving up to HM.Also, do parkrun - very motivational! And also try a running club - took me two to find the right one but I love my club so much!

[UpTheStanley Graduate10]

Ju-ju’s plan is the way to go, but not (in my opinion) until you can regularly run 5k comfortably. So for now, I’d suggest you just stretch one of your weekly runs to 5k, and shorten one of the others.

And make the 5k run a Parkrun if you can - makes running much more fun 😀

[Beachcomber66 Graduate10]

I went the UTS route! It is hard to be too definite with guidance as we all arrive at the beginning of the 10k trail with our own issues; age, underlying strength and fitness etc. I was in trouble on all three!! The ju-ju plan suited me from the outset....3 runs per week, a short run, a 4k and then a longer run pattern provides variety and interest. Building up strength in the legs through daily exercises helps to ward off injury risk associated with the extra loads which increasing length and pace impose. And the old "keep it slow" rule applies. I have built up strength, distance and pace steadily over a period. Pushing too hard can cause niggles. Just find a way to really enjoy what you are doing. 😊