Old bloke keen to move on

[Iago99]

I'm a 64 year old man. Thanks to the encouragement of Michael Johnson I've just completed the couch to 5k, I'm keen to build on this and graduate to 10K

[Grannyhugs Graduate10]

Congratulations graduating c25k. Get your 30 minutes bedded in with some consolidation runs. I consolidated with 3 runs a week for 2 weeks, others consolidate for longer depending how they feel. When happy with consistently running 30 minutes have a look at ju Ju's magic 10k plan. You can choose to run the timed version to 60 minutes or the distance to 10k. They are great runs, a mix or 2 short and one progressively longer each week where you can choose the order to suit your life. Some use the short ones to push for speed whilst possibly slowing down a bit on the longer runs.

By the way, less of the old please 🤣🤣Happy running 🤗

healthunlocked.com/bridgeto...

[Fionamags Graduate10]

In addition to what Grannyhugs says - while consolidating, you might want to check out the c25k+ podcasts. They do cadence and interval training. See you on the Magic Plan when you are ready!

[Gwyrdd 60minGraduate in reply to Fionamags]

Where can i find the training podcasts please?

[Fionamags Graduate10 in reply to Gwyrdd]

nhs.uk/live-well/exercise/c...

[Couchphoenix Graduate10]

Congratulations lago99 well done you, you can set yourself new challenges of your own now 👏🏻👏🏻🏅🎉🎉

[Gwyrdd 60minGraduate]

Congratulations! That is an important milestone.

What I did was repeat 5 k once a week ,running a shorter route on the other two days. After 3 weeks I moved onto jujus magic plan .I think it is a good idea to have a plan to tick off on your calendar. Juju might appear as if you are not doing as many km a week as you have been doing, but the plan works for me as the third run becomes longer. I used the short run to do different challenges (hills, faster between poles).

So far I have had no injuries, that is my main target. Happy running!

[Iago99]

Thank you all for your advice and encouragement. Hopefully I'll be ready to start the Ju plan in a few weeks.

[Bracken2018]

Hello ,

Congratulations 🥳 for your achievement at 64 years young . I’m 69 and still out 3R a week . Currently I’m mixing my week with 5K, 6K and 7K and not always in that order . If I’m out early enough ( I prefer cooler weather for running ) and have sufficient energy around 5 , I’ll continue for 6 or 7.

I’m aiming for gaining distance and not time as I plod 🏃‍♀️along I’m like a tortoise 🐢 Haha !

I’m sure you make 🏃‍♂️10K as you progress and your have fun too. 🐾