1st 8k after 5k consolidation runs on C25K.

Hi Fellows

After graduating from C25K 2 weeks ago I managed my first run more than 5k after completing my consolidation runs.

I’m realy proud of the achievement and my rather optimistic goal is to hopefully complete 10k in 60mins or less within 5 weeks.

Please all wish me luck.

Any tips or advice from fellow 10k runners will be much appreciated in how to achieve goal and get faster.

Thank you

[AlMorr Ambassador Graduate10]

That is a very good time for your 8K, 50 minutes, good chance that you can run a 10K soon in around 60 minutes.

[Hidden in reply to AlMorr]

Thank you. It was my first attempt pass 5k and did have alittle more in the tank to go further but not want to over do it and risk injury. I guess it was just the excitement and adrenaline kicking in

[Grannyhugs Graduate10]

Great work, best tip - avoid injury by increasing time and distance by only 10% per week. Nothing worse than reaching 10k soon but then being on IC. Happy running 🤗

[Hidden in reply to Grannyhugs]

Thanks for the tip and encouragement 👍🏽

[Dexy5 Graduate10]

Well done on getting past 5 k Fitness84. My advice would be to stick to the 10% rule ie increase your total running or your long run by no more than 10% per week. Juju’s magic plan starts again this week, if you’d like to join that. It is a safe plan and also includes suggested strengthening exercises.

Why is it magic? Because it got many of us to 10k when we didn’t think we’d have a scooby do. 😂😂

[Hidden in reply to Dexy5]

Thanks Dexy.

I did sign up 2 weeks ago and thought I’d test my self before embarking.

Sorry if you don’t mind me asking. How does the plan work and how long does it take?

[Dexy5 Graduate10 in reply to Hidden]

Oh yes I see you are on the very long list of people doing it. Ju-Ju will post the plan this week but basically it consists of a 5k and a short run plus 1 run which gets longer each week. The plan lasts 8 weeks and includes 1 week’s consolidation of both 8k and 9k.

I’m doing it for the 3rd time at the moment and enjoy having a plan which is adaptable. You can do the runs in any order and take as many rest days as you like to fit in with life.

[Hidden in reply to Dexy5]

Wonderful. Thanks Dexy5.

[Fabulous450 Graduate10]

Well done Fitness84!! That pace is phenomenal!! 😃😃 Well done you! 🤩

I have done 10k, but it’s been a while, I’ve recently started a 10k plan. I’ll leave those more experienced to advise. But, perhaps going a bit slower, you’ll get the extra distance in pretty easily. Going slower can be challenging too. Not that much for me mind! 😂

You’ll get there, I’m sure! Enjoy! ❤️

[Hidden in reply to Fabulous450]

Thanks Fabulous.

I thought that was slow.

Was my first attempt pass 5k.

Was trying to build on the lungs strength. Hopefully I can achieve my goal of completing 10k in under 60mins before end of the month

[Fabulous450 Graduate10 in reply to Hidden]

Oooh...no...! 6.17 average over that distance seems pretty fast to me. 🤩

Looks like your goal is well and truly on its way! Enjoy!! 😁❤️