C25k graduate

[Nannyto2]

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! 😊 🏃‍♀️

[Grannyhugs Graduate10]

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 they’ve been up to over last few weeks. There are no podcasts it’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 in reply to Grannyhugs]

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? 😊

[Grannyhugs Graduate10 in reply to Nannyto2]

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

[Buddy34 Graduate10]

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

healthunlocked.com/bridgeto...

[Nannyto2 in reply to Buddy34]

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 😉👍🏃‍♀️

[damienair Administrator]

My advice is forget about 10K. Everyone finishing C25K is on a mission to go to 10K. What’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. That’s it. Easy. After a few weeks you’ll be at 10K.

Damien

[Nannyto2 in reply to damienair]

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 😗🏃‍♀️

[damienair Administrator in reply to Nannyto2]

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 don’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 I’m training for a particular 10K race. And I only enter about 2 10K races per year.

Damien

[Annieapple Administrator]

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.