I graduated the C25K yesterday (Thursday) and signing up to consolidation and the future of running
For personal reasons (see profile) I can't do the B210K, I just don't have the available time. However I'm sure I could stretch to 40 minutes and I'm quite happy to take my time over doing it. I put this plan together with a gradual increase in running time until I'm running 40 minutes 3 x week.
The whole plan is time based with an estimated distance on the right hand side. I tend to average about 5:20/km.
What do you think? Have I done it right?
Thanks for your expertise.
Bri.
Written by
Brian-P6
Graduate10
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You've been busy. I'm no expert but that looks great , as long the runs increase gradually which you have done there should be no problem . Good luck 😊😊
Congratulations and well done on your graduation! Now the fun bit starts 🤗🏃
This looks good, you’re increasing very gradually and the increases are well within the recommended 10%. All I’d say is listen to your body and if you have to repeat a week or reduce your mileage every 3 weeks or so then that’s fine.
But good luck and enjoy yourself, that’s the most important thing 🤗🙂
Looks interesting - as I expect you know, the 'normal' approach is to go for one longer and 2 shorter runs per week. If your current aim is a 40 min run, you could adopt that model without feeling all your weekly runs need to be at that longer time? Best of luck.👍
I've noticed some plans do that, but I always thought that a long run was like an hour or so whereas I'm just looking to increase by 10 minutes so wasn't sure if that was considered the same. I'm plucking 40 mins out of the air at the moment because that is probably what I can get away with at the moment. I guess I could always stop at my week 4 ish if I dont want to go any further and see how it feels.
I’m no expert (I graduated last month from couch25k) but it looks good to me and I admire your spreadsheet/table work! I did find that when I started increasing my length/speed of runs I got some aches, I think maybe shin splints, that I’d never experienced throughout the programme. I did lots of stretching but skipped a run at one point to give myself a proper few days rest - I really didn’t want to do it but it helped. So my only advice would be do remember to listen to your body, and it may be worth doing a week or two consolidation at 30mins before you start increasing the length of runs. Once you’ve finished this programme you can put in some interval training too!
Thanks Corarun, I'll watch out for that. I had a bit of those achy shins and calfs when I first started C25K but good shoes and better stretches have helped enormously.
I'll listen carefully and if need be, have an extra day rest.
I'm also planning consolidation for the next 3 weeks and trying different routes to vary things a bit.
The plan looks great, and just a thought, but you don’t need to have every run at 40 minutes. You may want to mix it up with a shorter interval session , and a fast 5k? I totally appreciate your need to keep it to 45 minutes ( I read your profile). Huge well done on making the decision to do the programme and continue, I know how much running helps clear the mind.
Understand about mixing it up and I'll bear that in mind too. I think I'll get going on my plan (first consolidation run tomorrow) and then when I'm up to/after 40 mins in week 4-ish I'll see how my mood takes me and go from there.
I've been conquering a hill on my C25K route, I already know that when I mix it up, me and that hill are going to have words - I'm going to give it some beans in a hill interval workout!!
And thanks to everyone else too, you've all been fab
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How does it feeeeeeeel (/end song) 
Run 02/02 - no energy
My first 10k run
