Help

Hi there I am soon to graduate from the couch to 5k program which I really enjoyed and was wondering if there was another program I could follow to be able to move up to 10k dose anybody know what the best app to use please

[AlMorr Ambassador Graduate10]

Congratulations on almost completing C25K, good luck for your graduation run

After you graduate and run several 30 minute consolidation runs try the three C25K +Stepping stones podcasts with Laura, pace, speed and stamina then try run a full 5K. You can then go on to one of the Bridge 210K podcasts, I recommend the Magic 10K Ju Ju plan.

[Hidden in reply to AlMorr]

Will do and thank you

[damienair Administrator]

Well done on getting to week 9. I would hold off on doing too much too soon. Spend 2-3 months running 5K x 3 times per week first and build up your running legs. Do some parkruns on Saturday mornings. They are a great way of staying motivated to keep running especially during the winter.

Then in the new year start doing a little extra. Start by picking one of your runs each week and add 500 meters onto it each week. It’s a nice achievable way of building up to 10K. That’s what I did. It takes 10 weeks that way to go from 5K to 10K and you will avoid injury. But only do it after building a good 3 month base first of running 5K x 3 times per week.

Damien

[Hidden in reply to damienair]

Ok I appreciate your advice and I will do

[damienair Administrator in reply to Hidden]

No problem. I’m just back in the door from a 5K run and I struggled. I did a 10K run on Sunday and I loved it, I ran comfortably. I’m running over 2 years after graduating from the C25K plan and I still struggle some days.

Damien

[UnfitNoMore Graduate10]

As above... you’re in the right place, we have a plan that will either take you from 5-10k or 30-60 minutes, but it’s strongly recommended to be running either 5k or 30 minutes comfortably before starting to increase the workload again.

[Hidden in reply to UnfitNoMore]

Ok thanks for the advice I appreciate it