Post C25K.....

[hoggle1]

I would like some advise please, can you tell me if this plan makes sense. Be kind I am a new runner and this plan may well be bonkers!

I have finished C25K this week but managed to very slightly twist my knee just walking down the road and then had to move my office back to my proper office in time for Monday so up and down the stairs loads of times so long story short have taken a couple of days off just to be sure the knee is okay and then plan to get back on it either Sunday or next week (it feels absolutely fine already but being very cautious).

So here's the plan. Firstly repeating week 9 run 3 using all the different coaches for a bit of variation for a couple of weeks sticking to 30 minutes running time the first week then going up to 33 minutes the next. I plan on going out 3 times per week.

Once I feel a bit more confident with this I will try out the two Laura post C25K podcasts firstly stamina which I believe is 35 minutes. I will stick with this for a couple of weeks hoping to get close to 5k over time.

As my long term plan is to achieve 10km for the September virtual 10km world record event.

So here's the bit I want to check is okay with you experts. After a trying the stamina podcast out I will try the speed podcast once a week then the Zen Couch to 10k app the other 2 outings starting on week 9.

I have a very old phone until I get into the shops to replace so am limited on apps available and like a cheerful voice on my run. Does this sound sensible?

[Rennur Graduate10]

Check out the Bridge to 10K page as well. About three weeks of 30 minute runs will serve you well as Consolidation first. I actually found the stepping stones podcast too tough to begin with.

[hoggle1 in reply to Rennur]

Great advice I will repeat week 9 for at least three weeks and add on the minutes more slowly (30/32/34) . I will only move onto the podcasts when I am feeling confident, thanks for the warning

[Cmoi Graduate10]

Hi hoggle1 , I'm certainly not an expert, as I've only been running for just under 11 months. However, fwiw, your approach sounds gradual and sensible - you need to consolidate before moving on.

That said, I briefly tried, absolutely hated and almost immediately deleted the post-C25K podcasts, though for completely different reasons to Rennur . I very quickly got bored with doing the "same old same old" 30 minutes, and didn't want a post-C25K app either, as I'd had enough of being told what to do when. However, I absolutely loved the Magic Plan.

[SkiMonday Graduate10]

That should fit comfortably within the weekly 10% so it should be fine. Happy running!

[SkiMonday Graduate10]

Just signed up for the 10k record attempt.

[CBDB Graduate10]

Just in case this is of interest, there is a C25k consolidation plan, specifically relevant if you haven’t been able to integrate regular Strength and Flexibility training into your program: healthunlocked.com/strength...

You probably know this already, but there is a sister Strength and Flexibility Forum for chatting all things Strength and Flex.

Have fun with your runs!

[Magellan Graduate10]

There’s nothing wrong with your plan. But something to bear in mind is that the steady increase to three identical runs which you’ve had for the last few weeks of c25k isn’t mandatory. You can do 33/33/33 or you could do 30/30/35 or even 25/30/35. A bit of variety can be fun as well as helping your form. You could do your shortest run on a route with more slope, for instance, or if there is countryside nearby you could make one of the runs a trail run.

[hoggle1 in reply to Magellan]

great idea I can mix it up a little

[misswobble Graduate10]

Good luck with your progression. Take your time and have fun out there.

SteppingStones C25k+ podcasts are ace! Do the Stepping Stones one first. Then Stamina then Speed. The first one is very mixed tempo Dont be put off by the very slow bits. It sorts out your muscles 💪

I loved them and ran them to death. Still running them Weird music but designed for the job

I did Bridge to 10k with Sami Murphy after the C25k+. She is the bees knees. Lots of original music on the five weeks worth of runs (three times a week) It’s free to download on here

[hoggle1 in reply to misswobble]

I will try all three, be honest I didn't realise there were three! I will definitely try them all out to see if I like them.

[misswobble Graduate10 in reply to hoggle1]

Have fun 😃👍

[CobaltBlueBeans]

I graduated from Couck to 5k at the start of March, and I got bored of redoing the week 9 runs for consolidation purposes, I also found the stepping stone and stamina podcasts not for me (I like my own music and the stamina one is really tough), so I was doing my own thing, gradually extending how far I run, and that has been better. I've got a Garmin watch and the accompanying app has a plan for getting to 10k which I've been doing for a week - that's been quite good, although it is worrying to do shorter runs, gets me stressed that I won't be able to do the 6k runs I'd worked up to on my own! Plus I haven't quite got the hang of how to use the watch to record the runs (such a technophobe). But hope that helps - good luck with it all, I am also hoping to be able to do a 10k run in the autumn .....

[Newbie59 in reply to CobaltBlueBeans]

Hi, which Garmin have you got? I got the 45S in December and haven't tried all the gizmos but it's fairly simple to record runs. Have you downloaded the Connect app to your phone? Then you can sync to the app and it records everything and gives you plenty of stats.

[CobaltBlueBeans in reply to Newbie59]

I think I've got the 45, too, its the one they do in purple (so fickle, the colour was the most important thing to me!), its a bit of trial and error, I have the app on my phone and I'm gradually working it out, fingers crossed 😊

[hoggle1 in reply to CobaltBlueBeans]

I am going to give anything a go to keep myself interested, eventually the love of running for running sake must kick in, I will try to keep myself motivated until then 🤣

[Newbie59]

Hi, the C25k+ podcasts are Marmite! love them or hate them, but do give them a go.

I found stepping stones very difficult to keep to the pace, but I still occasionally do the speed and stamina ones, just for a change, as I do prefer to listen to my own music.

Now you've graduated you can try different things, but a good rule of thumb is each week to do one short run aiming to run a bit faster, one steady 5k run, and one run each week where you aim to go a little bit further (no more than 10% to avoid injury).

Good Luck and Happy Running

[hoggle1 in reply to Newbie59]

Thank you for the advise it really sounds like you have to try a few things to find out what you like post c25k. Had a good long walk today and felt absolutely nothing in my knee so if its still okay in the morning I will go out for a gentle jog tomorrow and see how it goes.

[hoggle1]

The walking knee twist has taken a little longer to mend than I expected, it was okay running but niggled afterwards so I have taken a week off to make sure its completely better. Having an enforced couple of days off due to covid vaccination.