CR10..moving up from 5k to 10k😬

[Runforurlife]

Hello! A newbie here to the Bridge to 10k forum. This morning, I completed my CR10, and I feel like it's now time for a new challenge and a focus.. so if you'll have me as a 5k graduate, I am now officially signing up for the 10k challenge 😀

In the last couple of weeks, I seem to have fallen into regular 6km runs (3 times a week), with varying degrees of ease or difficulty, though looking back at my stats so far, it was just CR9 where I ran into difficulties with pace and breathing which today, I am glad to say, I seem to have sorted by taking it slightly easier out of the blocks and keeping it steady at 7.15km/min pace. Feel like I am back on track with my running journey today after this morning's run which I really enjoyed! I am starting to feel I might be able to add on a bit more to the 6k. How much should I aim to be adding on each week without going mad and risking injury?

At this stage, well..I can't imagine running 10k but as I know from fellow C25K grads (Jericho!!!), it is doable and maybe just maybe, with a bit of steady build up, I can get there. I can clearly remember the feeling I had at the start of C25K, "will I really be able to run 25mins..30mins continuously?? Not sure this programme is going to work for me" Cut to that feeling of elation on my grad run as I smashed that 30mins 😳 So, with that in mind I am here for the 10k, bring it on 💪🏻

[Grannyhugs Graduate10]

Welcome across the bridge, it's super friendly here just like c25k. Congratulations getting this far and all those lovely 6k runs. Have a look at ju Ju's magic 10k plan. It's great. Happy running 🤗

healthunlocked.com/bridgeto...

[Runforurlife Graduate10 in reply to Grannyhugs]

Thank you for the warm welcome 😊 I will definitely check out JuJu’s plan!

[Roxdog Graduate10]

Welcome across the bridge! It's friendly here with lots of links to plans to get to 10k.I did it by just gradually increasing the length of my runs, slowly!

[Runforurlife Graduate10 in reply to Roxdog]

Thank you 😊 Yes I think key is not to get too carried away and think it’s a race to 10k! I always worry about injury so will definitely be pacing myself carefully.

[Birdlady64 Graduate10]

Hello and welcome to the Bridge! This place is full of super helpful, supportive peeps, just like c25k.

It sounds like you are ready for a new challenge. I got to 10k by following Ju-jus Magic Plan, but there are lots of different ways to do it.

[Runforurlife Graduate10 in reply to Birdlady64]

Thank you 😊 I’m definitely on for the next challenge!

[Week7 Graduate10]

Hi there_congratulions!You'll get loads of helpful advice here_there are some really experienced runners aways ready to support.

I have literally just got to 10k .I used the Juju magic plan as mentioned by others and it worked well for me because of the structure.

The good news is that it is no harder and maybe even a little easier than achieving that first 5k!

Good luck_go for it

🏃‍♀️

[Runforurlife Graduate10 in reply to Week7]

Well done on your 10k! I like a bit of structure and a plan so JuJu’s plan sounds right up my street. I’ve missed the plan since graduating so this sounds good.

[Bambi2020 Graduate10]

Welcome my little gazelle buddy-you’re doing amazing!! you’ll be at 10k in no time. I did another 6k yesterday as well- my 3rd in a row- legs felt a bit heavy so I’m going to leave an extra day’s rest before next run but feel like I’m making progress- - we’ve just got to keep plodding on ! X

[Runforurlife Graduate10 in reply to Bambi2020]

Hello gazelle buddy!!! Well, here we are in the big boys and girls group 😀 Bring on the 10k! Well done on your 6km runs. Funny how we’re at the 6km point now quite comfortably. This morning after my run was the first time I thought I could prob have gone up a bit more but I’d come to the “end” of my route and really, I’m trying to plan my long run on the weekend so I might see how I get on with that on Sat. Hope you get some oomph back in those tired legs ready for your next run. When are you out next? Look forward to comparing notes then 👍🏻

[Bambi2020 Graduate10 in reply to Runforurlife]

Out Saturday morning 👍🏻🦌🦌🦌

[Jericho2332 Graduate10]

Here she is! 😁 Welcome to the 10k forum 👍🏻 you will be surprised how quickly you can build to 10k or 60 mins running here, either of which get you a shiny new graduate badge 😉 take it steady, add a bit each week and you will be there in no time. Well done on today's run too, you seem to have 6k comfortably sorted now 👍🏻 was it dark enough to test new light?🤣

[Runforurlife Graduate10 in reply to Jericho2332]

Thank you!! Zoiks 🤣 here I am in the 10k club.. how’d that happen?! You’re smashing out 10ks now like they’re 10 a penny. We’re after you now! I went out at 7.30am this morning - I didn’t have to be in work until a bit later so no need for the new chest light which was a shame cos it looks great and I’m all charged up and ready to go with it!! It’s so bright and I think I’m going to feel like a car when I go out with a red light on my back and high beam at the front 🤣🤣

[Hidden]

Welcome to big school Runforurlife

[Runforurlife Graduate10 in reply to Hidden]

Thank you 😊 I am ready for big school! (I think)

[Blackberrypie Graduate10]

Welcome, sounds like you're definitely ready. The magic plan is great so you could start there!

[Runforurlife Graduate10 in reply to Blackberrypie]

Thanks, def going to check it out!

[Peter44 Graduate10]

Well, hello, here on the other side, with the big boys and girls! 🤣 i sort of just slipped over here, not sure how it works, but see posts from c25k, and b210k, and the gazelle running team! 😀You sound like your smashing through those 6k runs now, i think you'll be running 60 mins/10 k, very soon! Your pace is very fast, well for me, anyway it is, i'm sure you'll be extending those runs, have you tried slowing down, to run further? 🤔

I've done 2×35 min, 4k runs this week, quite comfortable, but average pace 8.38/km 🐌 will do another 6k+ on sat, maybe even get to 60 min, as i did 53 mins last week! 🤔

[Runforurlife Graduate10 in reply to Peter44]

Thank you 😊😊 Good to see team gazelle over here in the grown ups gang now and we’re all on track with our progress. I am very proud of us all!! We’re all doing so well, it’s amazing really. I know we always say it but I still remember in Sept or whenever it was, looking at C25K and thinking “I’m never going to run 20mins in one go!!” Lol

You’re doing great and I’m sure your pace is getting faster? Consistency is what we’ve been after and looks like you’re on track this week which is great. It’s all about keeping the momentum going. I actually really love my run days now and always feel so much stronger those days 💪🏼💪🏼 Good luck with your 6k on Sat. I took your advice this morning and really kept my start pace steady and it set me up for a bloody good run so thank you for the reminder which I clearly needed!! 🤣

[Peter44 Graduate10 in reply to Runforurlife]

🤣🤣🤣 look at me, giving people advise, about how to run, blimey, i only started myself, early sept, it's mad how far we've all come, even these weeks of consolidation runs, are flying along! It's funny, tonight, while out running, i was remembering an early c25k run, maybe week 3/4 🤔 and i'd almost had to stop, but was chuffed that i kept going, and still feel like that, after every run! ☺

[nowster Graduate10]

7.15km/min pace? That's 267 mph! 🤪

Did you mean 7:15min/km?

[Runforurlife Graduate10 in reply to nowster]

Lol 😂😂 yes!!! Oops

[Frizzbomb67 Graduate10]

Hiya 👋 Yes have a look at Ju Ju’s magic plan. There’s a timed version and a distance version. I’m following the timed version first to 60 mins ( then you get another snazzy badge 😊). Then I’ll switch over to the distance version to get to 10K. Try the Nike Run Club app too. There are lots of guided runs of varying times and lengths. It all helps to add interest and structure.

[Runforurlife Graduate10 in reply to Frizzbomb67]

Thanks 😊 I might try the 60min plan first.. then look at the 10k plan! I’ve also got the Nike Run Club app just downloaded so will explore that today and maybe try a run from there tomorrow.