C25k graduate : After completing c25k and a... - Bridge to 10K

Bridge to 10K

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C25k graduate

Nannyto2 profile image
Nannyto2
โ€ข9 Replies

After completing c25k and a nasty hamstring tear that took me out of running for 3 months, I'm now back to running 30 mins & planning to run5k 3 times a week.

Any advise on building to 10k would be great! ๐Ÿ˜Š ๐Ÿƒโ€โ™€๏ธ

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Nannyto2 profile image
Nannyto2
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9 Replies
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Grannyhugs profile image
GrannyhugsGraduate10

Welcome back from injury. ju-ju- plan to 10k is great. A supported group started a few weeks ago but you can start you can start any time. There are pinned posts showing what theyโ€™ve been up to over last few weeks. There are no podcasts itโ€™s a paper based plan with 3runs a week either timed to 60 minutes or distance to 10k. It comprises a short medium and longer run each week.

Nannyto2 profile image
Nannyto2โ€ข in reply toGrannyhugs

Thanks Grannytobe, have just found that plan. Will continue with building on 5k and move upto that when i can. Are you a Graany now? ๐Ÿ˜Š

Grannyhugs profile image
GrannyhugsGraduate10โ€ข in reply toNannyto2

Being induced as I type, week over after midwives expecting week or more early

Buddy34 profile image
Buddy34Graduate10

Great you're back running, I think this will help and you can do the timed or the distance option. Good luck ๐Ÿ˜Š

healthunlocked.com/bridgeto...

Nannyto2 profile image
Nannyto2โ€ข in reply toBuddy34

Thanks Buddy34, will continue with my 3 runs a week building distance as i go, not worried about speed, enjoy the 'me' time listening to music or audio books although sure i will gradually get faster as a run more ๐Ÿ˜‰๐Ÿ‘๐Ÿƒโ€โ™€๏ธ

damienair profile image
damienairAdministrator

My advice is forget about 10K. Everyone finishing C25K is on a mission to go to 10K. Whatโ€™s wrong with 5K?

There is parkrun. And with parkrun you can train with 5K twice during the week and do a parkrun on a Saturday morning. You can run for fun and run for speed.

Run for 8-10 weeks just doing 5K 3-4 times per week. Get used to 5K and then just pick one of your 3-4 runs per week and add 500 meters onto it. Thatโ€™s it. Easy. After a few weeks youโ€™ll be at 10K.

Damien

Nannyto2 profile image
Nannyto2โ€ข in reply todamienair

Thanks, Damienair. Must admit 10k does seem daunting as I'm still getting back into regular running. Good advice, next park run I'm planning to attend is for International Women's week ๐Ÿ˜—๐Ÿƒโ€โ™€๏ธ

damienair profile image
damienairAdministratorโ€ข in reply toNannyto2

Yeah good on you. Go to a parkrun this weekend if you can. 29th of February, first ever parkrun on a leap year day. You might have to wait another 26 years to do another one.

Get used to 5K 3 x times per week for a few months. Then slowly work up to 10K if you want to. But donโ€™t be under any pressure to do it either. 90% of my running after starting C25K 3 years ago is 5K. I only do 10K if Iโ€™m training for a particular 10K race. And I only enter about 2 10K races per year.

Damien

Annieapple profile image
AnnieappleAdministrator

So pleased to hear you are back running! I am joining the next Ju Ju plan in May & like you running 3x a week meantime. I will be doing couple of short 3 or 4K as fast as I can, & one slow 5K while I wait.

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