What to do after 10K

[Tonj]

I’ve completed juju’s magic plan. So what next ? I’m out running 3x weekly. Do I keep to the runs as they are and on my long run gradually increase it or do I increase all 3 runs ? It’s been a almost a year since I started C25K so will be celebrating the thing I never thought I would be able to do........RUN 😃😃

[ForbiddenPlanet Graduate10]

I would say just have fun with it. I like to have targets, whereas some people just like to run. After my first 10K in December, I wanted to be able to run 5K < 30, 10K < 60, and gradually work up to running 10K three times a week (always respecting the 10% rule). Now we're in lockdown I've switched to running 5K every day, and I've set myself a new target of trying to get my BMI down by a point (from < 28 to < 27) before my birthday next month - and hopefully running a little faster as a result. But that's just my way of having fun - by setting myself targets to achieve. So, whatever works for you will be just fine IMO.

[damienair Administrator]

I used 10K as a way to build up endurance and strength for 5K parkruns. My favourite distance is 5K. Once i got fit enough to run 5K at parkrun I wanted to run it faster. Initially my goal was to run a sub 30 minute 5K, then sub 28 min 5K and next was a sub 26 min 5K. I got down to 25:36.

I also wanted to run a sub 1 hour 10K and got down to under 56 minutes in a 10K race.

There is so much to do after 10K without ever increasing distance.

Damien

[Dexy5 Graduate10]

The best thing to do is consolidate the 10k For 3 weeks just like When you finished c25k. Then if you want to go further stick to the 10% rule. When going up to 10 mile , I continued with parkrun on Saturdays, a 4k , and extended the long Slower run each week . Just listen to your body.

I would also say sign up for a 10k race but do not know when you can do that at the moment . My vitality London 10k at the end of May is cancelled. Fingers crossed for the New Forest 10k In September. The first Timed race is so special.

Happy running

[Speedy60 Graduate10]

Congratulations 👏

I run on my own (just as well, in the present circumstances). I have been doing some interval runs and I set myself a hill challenge, which is on hold at the moment. I had planned to explore some new routes, but ...

I'm not particularly interested in speed, but some people like that challenge. I concentrate hard on good posture and technique though and have gradually increased my distance to almost 13k.