Help needed! Specific plan

[Stargull]

Hi all

I'm hoping for some help; I'm at serious risk of falling off the track, I think. I completed C25k a few weeks back, and have discovered that though I'm keen to get out and running, I have no motivation to keep going. I did C25k only failing on one run, but since 4 or 5 runs have ended earlier than planned because I just couldn't be bothered.

I originally resisted the idea of longer/further runs, but I think I need a plan to measure progress against, giving me the motivation to keep going. I'm adding running to sport (real tennis!) and town cycling, so am pretty fit already; Strava says my 5k PB is 24.39. Can someone suggest a 4-8 week plan to get me up to running 10k, or alternatively to get faster at 5k? I'm happy to do intervals or whatever but am finding it difficult to find something specific.

Thank you so much - I'm really really keen not to stop having finally turned myself into a runner.

[LottieMW Ambassador]

I’d suggest Ju-Ju’s Magic Plan. It’s in the pinned posts. Basically you can choose either the time or distance options to get you up to 60 minutes or 10k.

I’m going to start next week, when Wales comes out of its “Fire-Break” and I can drive to my preferred routes.

As I graduated C25k with 3.3k in 30 minutes, I will be doing the timed option 😊

[Instructor57 Graduate10]

I would agree with the previous reply regarding a plan , ju ju's magic plan .

Or perhaps a Garmin plan if you have a Garmin watch ?

Or the Nike running club app maybe ?

Having said this I didn't use either to get to 10k but they are all highly regarded and a lot of people use them for the structure

Good luck 👍

[nowster Graduate10]

Have you seen the Magic Plan?

healthunlocked.com/bridgeto...

[Blackberrypie Graduate10]

I'd agree with the suggestions above. Can you pinpoint what is making you stop? If too tired or sore, slow down. If it's boredom, changing route or music might help. If it's the lack of a specific target, the plans might help. I found Nike Run Club really handy when I finished C25K as I am had got used to the voice in my ear telling me me when to stop. Finally when restrictions permit you might try joining a running club.

[Stargull Graduate10]

Thanks all - the Magic plan seems interesting, and much like C25k so maybe I’ll give that a go.

Blackberrypie - it’s not tiredness or sore, I’m running within my limits unlike when C25King. It may be boredom - I’ve tried switching to podcasts which help. I’ll look at NRC.

[Beatlesforever Graduate10 in reply to Stargull]

The magic plan and the NRC guided runs sorted out my lack of motivation following consolidation. There's also an app called Zombies, Run that is quite fun and may be something you can use every so often to break the monotony. Good luck with whatever you decide 🙂

[Cmoi Graduate10]

Another recommendation for Ju-Ju's Magic Plan. I got bored very rapidly during consolidation - it felt like "same old, same old" even though it wasn't really - and having a new target certainly helped me a lot.

Impressive 5k time, btw!

[Stargull Graduate10 in reply to Cmoi]

thanks - I was reluctant to do the magic plan for some reason but am going to give it a go. And I was careful to say Strava reports the time - I’m not utterly sure I believe the app. Not least because pacing seems insanely difficult - I go out for a slow run and whiz round, or try to go fast and get slower.

[Cmoi Graduate10 in reply to Stargull]

I'm a disaster at pacing, not helped by living in a hilly area!

[CBDB Graduate10]

This one might be fun: I put together a 5 week running and workout plan, but rather consolidating than extending runs. But might be of interest: healthunlocked.com/couchto5...

[Stargull Graduate10 in reply to CBDB]

Thanks - I'll take a look. I might need to vary that for my schedule but it's good to see the variety of things that are possible!