Increasing run after c25k

[Vragtes]

After three weeks of consolidating graduating from c25k by running week 9 three times a week, I’ve upped the time run today by 10 minutes. So I’m now running for 40 minutes. I found the increase not too bad but certainly felt the difference.

Disappointingly, the app I use did not record the details!

I’ve also found that going earlier in the morning is better in that it is a lot cooler. So set off at 07:30. So far I’m managing 7.5 km. Want to reach 10km and then consolidate that for a few weeks. Touch wood, no re-occurrence of the ankle injury that stopped me running at all for 3 mo

[Grannyhugs Graduate10]

Great effort on your 1st 40mins run. C25k worked for you so ensure you don’t risk injury by keeping with a 10% weekly increase in time while you work up to 10k, it would be a shame to risk the IC due to going too far too quickly. Happy running 🤗

[Vragtes Graduate10 in reply to Grannyhugs]

Thanks Grannyhugs. I have obviously increased the run by more than 10% and maybe that was a mistake. I’m anxious, at 66, to not injure myself. The run this morning of 40 mins, up from 30 mins (plus a total of 10 mins either side warm up/down) felt ok so may stay with it. No trace of pain anywhere, thankfully.Thanks for your reply and suppport.👍

[Grannyhugs Graduate10 in reply to Vragtes]

You could maybe make your next couple of runs shorter that keeps you in a weekly 10%. Your running fast for a new runner aged 66. Have you looked at ju ju’s 10k plan? It’s really great and will get you safely to 10k🤗

[Irishprincess Graduate10]

That sounds like great progress and is a good plan. Just take your time, there’s no hurry at the end of the day.

I’ve had various ankle issues too and have learned to do strengthening exercises daily and focus on stretching out the calves. Problems with the ankles can cause the calves to tighten up.

Good luck and enjoy your increases 🙂

[nowster Graduate10]

As Grannyhugs says, it's best to keep your increases at or below the 10% per week level.

So starting from 30 minutes, the next weeks' long runs could be a sequence of 33, 36, 40, 44, 49, 54, 59 minutes. The other runs in the week should be shorter than that (30 minutes or less).