It's not all about the length!! Quality is ... - Bridge to 10K

Bridge to 10K
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It's not all about the length!! Quality is important too


Not sure where to post this C25K or here and that sums up my running life since I graduated last September. Amazed that I graduated and tried JuJu's plan but I concluded that for me it's not what I want right now.

I feel there is a group missing here, an improvers group which may well be a conduit to bridge to 10k and beyond or for some it maybe home. Is it just me or is anyone in the same boat?

I do miss the structure of a plan and I have looked at the NRC but I run with a Garmin vivoactive watch and it's not compatible. Anyone know of any other podcasts to help me build on my 5k ie increase strength and speed? Or am I just expecting too much?

Yours in need of motivation...

36 Replies

Nike and Garmin connect can be linked... it’s under partners in settings on NRC. You will get duplicated runs if you use a guided run and also log it on your watch... for all other runs once you get the message on connect that your activity is ready to view, it will show in your run history on NRC and if you’re on a plan it will say “needs attention” a couple of taps and it’s mapped to a run on your plan.

I agree that some don’t want to run further and C25K isn’t the place for all posts about pace etc... but I think this place is a good fit for such runners too. I did think an extra forum could be needed, but then the poor admins would have an even bigger workload to run that one too.

GingernutterGraduate10 in reply to UnfitNoMore

Unfortunately you can't download the run podcasts to my watch so I would have to carry a phone! But I could add a workout to my watch to reflect a plan on NRC. I did love their guided runs, quite motivational 😇


I know what you mean, before I decided to move up to 10k I hovered between the two forums not sure what to post where. I think maybe Bridge to 10k could maybe be renamed to Beyond C25k or "C25K+ and Bridge to 10k" some such name so that the "c25k+" people don't think they can't post if they're not Bridging so to speak

Just a suggestion


I'm in a similar situation, I don't want to move to 10k yet, but want to improve my 5k (though I guess trying to get to 10k will improve my 5k, I don't want to focus on that). I'm trying Garmin coach, it's not compatible will all Garmin watches but there are other training plans in Garmin connect that are compatible with any Garmin device. If I don't like that, I'll try other apps like NRC, but if I can manage with one so that would be great. I like the structure of a plan so I'm liking the Garmin one so far

I’m between 5&10k too- about halfway through juju’s plan. I’ve just discovered the NHS Steppingstones App with the follow up sessions to use after C25k. I’m loving them. Might not suit everyone but I’m enjoying the structure.

GingernutterGraduate10 in reply to Cosmo501

It is personal taste isn't it! I couldn't have done C25K if I'd had to listen to Laura she's so unenthusiastic, I picked Sanjeev who was brilliant felt he was next to me on every run. I've just got to find my niche...

😂😂 yes she is rather deadpan! Still, seemed to work for me so I won’t complain 😊


There are 3 C25K+ podcasts. Have you tried those? One is focused on speed, one on strength, and not sure about the other. But they are the sort of thing you can do off and on, mixed with other things.

I felt a bit at sea for a while but got over it with changes of route, hills, etc. Then I’ve done the Bridge plan but for time, not distance, and used it for longer, slower runs to build strength. It has in fact picked up my 5K time. Might work for part of what you do.

GingernutterGraduate10 in reply to Granspeed

Yes tried the three podcasts and sorry I'm not a fan, find Laura a real off put 🤪 I did bridge for about 4 weeks I could do it but I just wasn't enjoying it. I'll find something though...

GranspeedGraduate10 in reply to Gingernutter

You will! Keep looking. 👍👏🏼

GingernutterGraduate10 in reply to Granspeed

I will!! Xx


I agree wirh you Gingernutter, just enjoying your running and building strength and stamina is a great place to be.

The c25k + podcasts and the free ZombiesRun! App might be fun for you. Something a bit different to try.

Welcome to the Bridge forum of course you belong here.😊xx

GingernutterGraduate10 in reply to Bluebirdrunner

Thank you! Glad I'm not alone! Didn't get on with the c25k+ podcasts, zombies??


I didn't get on with the C25K+ podcasts either. They were either too fast or too noisy (hated the music).

My sister listens to the Archers while running! So, I just downloaded some radio podcasts I liked (Womans Hour passed the time nicely), and just followed part of JuJus plan for a while before deciding I'd try the 10k for real.

GingernutterGraduate10 in reply to Teresa1632

I like no such thing as a fish by the QI team useless facts learnt and I laugh out loud while running!


I struggled after C25k graduation; I thought that I needed the encouraging voice in my ear to move forward. Stepping stones didn’t help me; I didn’t like the music....a run, for me, is supposed to be “a bit of peace “ as my dad would have called it. In the end I settled for the 3 run pattern, one short and “quick” or intervals; then a 5k ( which has speeded up anyway, helped by the short quick run) and a longer run. As UTS says, this is remarkably like the early stages of Ju-Ju’s plan. A bit like prescription instructions; “do the early stages and repeat as necessary until you feel ready to progress”. It’s the pattern which is important, building strength and speed over the course of each week. No need to press on to 10k until you are ready (if ever). And the only electronics involved is my faithful Garmin Forerunner 35 which gets the odd glance to check pace. 😊

GingernutterGraduate10 in reply to Beachcomber66

I think it's quite easy to get the run 30mins 3x a week in your head and that's probably my sticking point. Think I will try faster shorter. Think I read somewhere about a metronome to try and pace myself? I'll Google 😬

RunaroundSueGraduate10 in reply to Gingernutter

I run three times a week, unless a travelling day stops me (rare but 24 hours to Australia didn't help Garmin sort out what day it was!)

But it is more likely to be 40 -50 minutes for two plus a parkun. Have run just over an hour a couple of times recently though. There is a danger of slipping into longer runs :) :)


I've wondered about a separate less focused chatty forum, but for the time being the Bridge is filling that purpose - plenty of people here doing what my missus called "playing Poohsticks" :-) before eventually setting foot on the bridge (OK, I know you need to stand in the middle of the bridge to play properly) …. In particular lots of chat about parkruns on here, which for many is the next step after C25K. So feel free to indulge and say/ask on here whatever you want or need to in order to keep on running!

GingernutterGraduate10 in reply to UpTheStanley

Pooh sticks 🤣🤣 I've certainly stood on one or two while running! Thank you 👍


Yes, I am an "inbetweener". I have been running for three years now, after C25K I built up to 10K but have settled back to mostly running 5k three times a week. One of those is usually a parkun, the other two I tend to listen to the Audiofuel podcasts, alternating between the Polyrunner, Run Free and Run Wild

I have recently started the Guardian podcasts. So far I like them as well.

Having said that, I have recently been increasing one run a week to 7 and even 8k. Not for any particular reason, just that it was raining quite hard for the first two and I was enjoying it so much that I wanted to keep running!

GingernutterGraduate10 in reply to RunaroundSue

How are you finding the audiofuel? I liked the idea of them. Wow that is the ultimate aim isn't it to keep running as you're enjoying it!! I actually did that Saturday in the early sun, 30 mins done but I popped another km on to it as it was a beautiful day 🙃

RunaroundSueGraduate10 in reply to Gingernutter

Very good. I used them to get up to 10K for my first (so far only) race.

I worked up through each speed, increasing the runs by 10 minute segments until I could do the hour, tyen moved up to the next speed. I found it easier than working with distances. I still use the 166 and 168 bpm regularly just running as much as I feel like, aiming for a minimum of 5k

GingernutterGraduate10 in reply to RunaroundSue

Thanks I'll give them a trial!


I’m the same as RunaroundSue , I have gone up to 14K and have ran a few 10K events. I’ve been running now for over 2 years. I love 5K distance and I’m a huge fan of parkrun. I usually run 3-4 times per week, 1 x7K, 1 x 5K interval session where I run 3 out of the 5K at a faster pace, taking a break in between intervals, 1 x nice paced 5K and parkrun on Saturday.

I enjoy working on my 5K pace and trying to improve. My aim is to improve from 26 to 25 mins for 5k at parkrun.


GingernutterGraduate10 in reply to damienair

Damien that is fantastic, you're clearly focused and enjoying it too! I did my local parkrun a few times after graduation but it's very busy and a bit elbows at 10 paces! Friend suggested try some other smaller ones, though there be hills on them!! 🤪

RunaroundSueGraduate10 in reply to damienair

Not quite the same as me - I am about 35 - 36 minutes at parkun :) maybe you have longer legs :)

More likely more determination, I'm just there for a nice run followed by a bacon buttie :)

I should try intervals though, I think the next Guardian podcast does that.

But that will have to wait for a couple of weeks now because I am on holiday and I rarely run with music when there is nice scenery. Yesterday we ran 5k from the campsite to the lighthouse and back. Well ok, I walked a short hill towards the end! Otherwise it would have been sub 35

damienairGraduate10 in reply to RunaroundSue

I was usually in around 32 to 33 minutes for a 5K parkrun and was not improving. In February this year I started doing interval training. I started by picking a 6 min/km pace for my fast intervals and 7 min/km pace for recovery intervals. I would do a little warm up and run 1st, 3rd and 5th kilometres at the faster pace and 2nd and 4th kilometres at the recovery pace. When I could run the full 5K without stopping including the intervals I then stepped it up by setting faster pace at 5:45 min/Km and slower recovery at 6:30 min/km. I kept stepping up the pace. It thought me how to run faster and got me used to a faster pace. My easy 5K as a result is now 28 mins. Interval training works really well. It is tough but very rewarding especially when you are getting new PB’s at parkrun and moving up through the field each week.

Although I still love just going out for a nice easy run and I only go after a parkrun PB once every 4-6 weeks. Running for the pure joy of running is the best. And interval training makes your easy runs so much easier.


By the way I have short very muscular legs which are not runners legs. But I have lost over 2 stone in weight which has certainly helped with my running.😀

GingernutterGraduate10 in reply to damienair

Thank you damienair that definitely sounds like a plan. I do however find it difficult to judge my speed (I know that's a little crazy) but I just run. So that's something I need to work on!

I also like the idea of going for a PR pb every 4-6 weeks as that can be shaving a second or a minute off but it gives you a goal for training.

Yup..thank you for for thought!

damienairGraduate10 in reply to Gingernutter

I use a GPS watch which is amazing for judging speed. I didn’t want to splash out on anything too expensive initially so 2 years ago I bought a Garmin Forerunner 15 second hand on eBay for £20. I just set the front screen up on average pace and distance. It was great for pacing and training.

2 months ago a friend rang me to tell me that there was an Amazon Prime deal for a Forerunner 35 GPS watch for £80, so I jumped at it and upgraded. It has heart rate monitoring, can be used as a daily activity tracker and links wirelessly to my phone to update Garmin Connect and Strava. It’s smaller too so I can use it as an everyday watch.

I used to just use the Garmin Forerunner 15 as a running watch and only used it when running. But it was perfect and at £20 was a deal.


GingernutterGraduate10 in reply to damienair

I am a bit of a geek, love my stats but more than anything I love the fact I can run with my Garmin vivoactive which has my music/podcasts on it without limping around a phone! And now I have Amazon music to download as a prime member.. everything is perfect!!


I am feeling a bit like this. Using 10% in time I can do 60mins but as a snail not got to 5k yet, though close. Looking at posts on B210k lots of others running are talking about running much longer distances in this time as you would expect. I feel like I don't fit in and being somebody who is hard on myself, I'm starting to feel I'm failing in some way to not be able to make the 5k in an hour even! I know this is my problem but it s tough to keep motivated

GingernutterGraduate10 in reply to Meepmum

But you are RUNNING! I don't know your history but for me that is a big WOW! I'm a great believer in slowly slowly catchy monkey 🐒 you say you are nearly at will get there! I'm sure there's lots of experienced people on here who can offer advice regarding training techniques, I'll leave that to them.

I started JuJu's plan and did it on time as I never got the illusive 5k in 30 mins but that's what made me think I needed to solid and strong before I ran further and longer, I felt that was the road to injury.

Stick with it, you are a running 🌟

MeepmumGraduate10 in reply to Gingernutter

Thanks Ginger

RunaroundSueGraduate10 in reply to Meepmum

It doesn't matter. You are not failing. At least you are getting out and running. After going from C25K to B10K, I got a bit caught up in having to improve my times and distances but then realised that I should just run what I feel like doing. I have spells of 3x5km a week and spells of running a longer time, which results in a longer distance but as long as I have enjoyed the run I am happy.

MeepmumGraduate10 in reply to RunaroundSue

Thanks Sue, I try to do a 20 minute intervals, 30 minutes see how I go and then 60mins slowly, can't do it any other way, just disheartened progress has stalled it seems. Must remember to chill and relax as Old Floss says and that I have new legs as Iannoda puts it. Difficult with the posts about time and distance

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