10k done ✅

Hi all,

I have been lurking in the background a little here for a while. I started the C25K at the beginning of this year, finished that mid-March and have now finished Jujus 10k plan! Did this yday. It feels like a real achievement as someone who always hated running and didn’t start until the new year.

The only issues I’ve had are starting to suffer sore knees recently, any advice on this would be welcome...

Also, I’m looking to continue on to 15k now (possibly a half marathon by autumn but 15k next). Any plans or scaled up versions of jujus plan available?

Regards,

Alexey.

[AlMorr Ambassador Graduate10]

Congratulations on completing C25K and running your first 10K, well done, I hope you already have your C25K graduation badge and the word GRADUATE 🎓 next to your username.

To get your graduation10 badge and the word GRADUATE10 next to your username leave a message on the May graduate10 post in the pinned posts on the right side of the healthunlocked Graduate10 homepage and tell the administrators that you have ran your first 10K 🎓 😊 🏃🏾.

[Hidden in reply to AlMorr]

Just left my message, thanks 👍

[Dexy5 Graduate10]

Congratulations on your graduation to 10k NoLegs. I hope you celebrate well. 🥳🍾🥂

If you graduated c25k in March, it sounds like you didn’t do the 3 weeks recommended consolidation 30 minute runs, in between, so I would suggest you do consolidate at the 10k level for a few weeks to let your body catch up for a while. Just repeat W8. Also, on your rest days, do some strength and flex exercises to build up your glutes and quads as this will take the pressure off of your knees. There is a strength and flex forum with great ideas. NHS sure also has knee strengthening exercises.

I assume you have had gait analysis and have been fitted for running shoes? If not, that may be a cause of sore knees, but with running shops closed at the moment, that’s not possible. The brooks website has a questionnaire to assess your running style, and you can return the shoes after trying them outside, if they are not suitable.

Happy running.

[Hidden in reply to Dexy5]

I guess you have a good point re: consolidation, I didn’t find it too hard doing the 5k so I just did 1x week of consolidation at that stage. I feel that most of the bridge to 10k has been fine too, I always stick to the plan even if it feels easy as I like the gradual but positive progress. I religiously stick to 5 mins warmup and cool down as instructed in C25K, I also do a few mins of stretches and with all of this I haven’t had any muscular issues but I sometimes suffer at the joints as the runs have gotten longer, mainly my knees.

I haven’t had any gait measurement done, as you say, not really an option at the moment. I’ll check out the brooks site as recommended. Thanks for all the advice.

[cheekychipmunks Graduate10]

Well done NoLegs, 10k is a fantastic milestone! Hope you celebrated your achievement. 🎉🤸‍♀️🏅🎈😍

Personally I consolidated 10k for a few months until I could run it comfortably, then the lure of the 10 mile badge (over on the Marathon forum), followed by HM distance a couple of months later. I didn’t follow a structured plan as such, but I DIY’d the Magic 10 and made it work for the longer distances too. Basically upping my long run by a km every other week or so. 🏃‍♀️🏃‍♀️

As for your knees, maybe check your shoes are suitable (gait analysis whenever possible) and maybe an pop in an extra rest day here and there, plus strength exercises and/or yoga. All these things would help.

Enjoy your training though. You’re doing brilliantly. 👏👏👍