Evening all,
I’m set to graduate from c25k this weekend, and want to carry on my progress. I’m aiming to complete a 10k in February and I am looking for a plan to follow.
I’ve read I should do consolidation runs, and am conscious not to get too carried away and try to do too much too soon.
Any advice would be welcome, I can’t wait to get in to longer runs.
Cheers 👍🏼
The best plan is right here healthunlocked.com/bridgeto... and tried & tested by many a C25K graduate.
As you’ll see it mixes the runs up a little and it also emphasises the need for strengthening work as you go.
Enjoy closing out C25K and some consolidation runs... then when 30 minutes is comfortable go for the timed version on the magic plan... or make 5k comfortable and go for the distance version.
Wow thanks UNM. Lots to take in there, I’ll have a good read through over the weekend and work out my next steps.
No worries... plenty of time until February, I’d probably go for the timed version and use my stats at the end of it to drop on to the distance version at the right point. Assuming you’re not already at 5k of course!
That sounds like a clever way of using the plan, I think that might be a good method for me. I’m not quite at 5k just yet, I got to 4K on Thursday. Though that was with the help of a downhill section, I balanced it out with running in to the wind for a fair chunk though 😂👍🏼
Winds and hills are both strange... a downhill may help, but not as much as an uphill hinders (for most of us at least) and it’s the same with wind. Well done on that one... have a wonderful graduation run.
I am using exactly the system UNM suggests & have found it ideal. Gives structure without bossiness. I have (very) elderly legs so have had to progress slowly to avoid injury, but I had no problems at all with stretching out the time using the Time Plan. And you could easily switch to distance whenever you felt confident - just pick up the other version at the distance you’ve actually got to (rather than the week number). 😊
Great work getting to this point, it is an awesome achievement! I personally followed my own path of incremental increases In distance and difficulty (I.e. Mixed up speed and terrain) and found it less constrained than a formulaic plan. However there are many fantastic plans, the one linked by UnfitNoMore is superb, it is all down to how you feel I reckon!
Good luck however you go about it, the new running way of life is fantastic!
Thank you! I think I need a structured plan, it makes me feel more accountable. I think that’s why I’ve felt quite anxious about coming to the end of the plan, because I know if it’s just down to me I might cheat it.
Ju-ju's B210k definitely. I think I only did a couple of consolidation runs, and they were longer than 5km just because I found I could. Give it a go as soon as you feel ready. Good luck with your 10km
Keeping going over the winter was my goal last year after completing C25K. Try finding a 15-20 minute route that will keep you going between 5k or longer runs.
I did it - copied my graduation post below:
Just got back from a wet and muddy graduation run - surely the best kind of run??
Managed a touch over 4km again, this time all on flat rather the downhill finish I had on Thursday.
This plan is fantastic, the only time I felt out of my depth was before I’d started it. It gives you the confidence to complete each running knowing that you’ve managed everything else it’s asked you to do so far.
The plan’s brilliance is only overshadowed by that of this forum and it’s members. Thank you all for your support, guidance and encouragement. I really could not have got to this stage without you all - thank you.
Couple of consolidation runs and on to 5k!
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