Hi guys ! I’ve recently completed my 5k on treadmill and managed to complete a few outdoor runs now too ( so much harder and averaging 29mins )
Where do I go from here to build on that? Is there an app to follow ? I’d love to hit 10k but don’t know where to start....
Thanks if you can help 😊
Did you finish the C25K programme? If you follow it through all the way and once you have run three times for 30 mins you graduate. Then carry on for a few consolidation runs. I then followed juju magic plan. It really worked for me. Don’t increase too quickly tho which is tempting just follow the plan and you’ll get there in 9 weeks. Happy running 🏃🏻♀️👟
Brilliant thank you! I graduated and have since done around 6 runs on treadmill then braved the outdoors ( last 3 runs) is juju magic an app? Thank you for your response 😊
No it isn’t an app it’s a plan you can print and follow. It’s done either in time or distance. I’ll look for the posts for you
Oh thank you that’s really kind ! Appreciate your time 😊
I’m not sure how to send you a link. If you go to pinned posts you’ll find it there. Roseabi is the administrator who is posting about this and been cheering us on.
You may find this guide to post C25K running helpful healthunlocked.com/couchto5...
Maybe pop back to C25K and take a look at some the posts there and do follow the link from IannodaTruffe ... there is a post all about the choices that are there for you
A couple of weeks consolidation is what is called for now...lots of running ..30 minutes, short runs...new routes and then some lovely longer runs.
I recommend Ju-Ju’s bridge to 10km too. It took me 11 weeks but I got there. After, 5km seemed quite easy. Then I had to work back up to 10km again because I didn’t do it again for ages. Now I can do it pretty much whenever I feel like it. Enjoy 😀
Welcome to the Bridge Nubird! 👋 👋
Another advocate for ju-ju’s plan here. I’ve done in multiple times for fun! 🏃♀️
Enjoy your running! 😀
Hi Nubird. Congrats on wanting to go even further. I didn’t want to do much more than 5Kish. Then I tried
NHS C25K+ Stepping Stones. Did you use Laura’s help to get to 5K? She’s back.
Doesn’t suit everyone. I have no thoughts of doing a 10k. Running for about 30 minutes, three times a week, is my current target or Quest. Then running BETTER. Getting rid of my “Dad Running.” Breathing easier, stepping lighter, relaxed shoulders, elbows 90 degrees. That kind of thing. Laura talks about all that then puts me through a strict timed run, at 150, 155 & 160 steps per minutes with lots of reminders of Up2,3,4. 1,2,3,4! Keep in time with the beat!
During consolidation I was running 50 metres beyond the corner of the road that I aimed for and reached in W9. Today I got there as Laura said 2 minutes to go. So my distance has improved. It’s a free and very motivational podcast. Try it!
The green background on the C25K Running person logo is orange for the C25K+SteppingStones version.
There are also podcasts for SPEED and DISTANCE. I am quite happy just going a little further in my half hour jog. If I need to go 10K or further, I have my bus pass!
Oooh I might look at this app instead. I clearly need a plan and a voice in my ear.
Hope it helps. Good luck. If it’s sanity you wish to save, there are YT vids on mindful running. I like this guys voice. youtu.be/Q6Lqt8Xa5Fs
Not totally sure how to just hear the sound while running. Someone will tell us. I tend to play it on iPad at home and think of it as I run later. Enjoy your running.
Congratulations on your 5k and in a time that some of us are still dreaming fondly of (I graduated from C25K last July and have still not managed less than 30 minutes!) My vote is also for ju-ju’s magic plan. I started it in October and did my first ever 10k two days before Xmas. It really does work. If you’ve been mainly dreadmill, find some new routes, vary the terrain (I am starting to feel more comfortable with hills, but still prefer the flat), maybe do some intervals or Fartlek, or download the JogRunSprint app for some speed variation. Loads of things you can do. Main thing is to continue to enjoy it. Happy running 😃
Thank you and well done on 10k that’s amazing!
I know I sound really thick but where is the juju thing I can’t find it I’m useless on here lol
Funnily enough I’m struggling to find it as well, but if you message roseabi I’m sure she’ll be able to help you. Good luck!
Hi both!
Information about the plan can be found in this post (which is also linked from my profile page):
healthunlocked.com/bridgeto...
But also a new plan will be starting soon, so keep an eye out for my new posts! Better yet, follow me to get email notifications 😊😊😊
I’m pretty useless and struggling to find the magic JuJu plan too lol.
New here.
Whilst I’m having involuntary down time, help me shop....
Seasoned runners - can you help
Hi I'm still here
I’m back (hopefully) with new specially made insoles. 
