Hi. I'd be interested to hear from anyone who has bridged the gap from 5 to 10K. This would only be from people who genuinely started the C25K with no prior sporting prowess 😀. Not interested in hearing from fitness junkies or hitting PB's... just "normal folk" 🤣.
Would like to know how you found the transition (highs & lows) and any tips. I have stated in a previous post I had no interest in running 10K but curiosity and my natural competitive nature has got the better of me! Having recently run 7.5K and never thought I'd achieve that!
Thank you.
Ray
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Rayblade900
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Welcome across the bridge, I hope you’ll find many kindred spirits here. All started from c25k and are very proud of the hard work and effort they have put in to reach this stage. We are are forum of people helping and supporting each other however fast or slow, long or short our runs. Happy running 🤗
I was a “normal folk” when I began C25K 3 years ago Ray! I wasn’t sedentary, as I rode horses, walked dogs and played tennis, but I’d never run, in fact I used to hate the idea.
So getting through the programme surprised me hugely. I then consolidated 30 minutes, then 5k, the hopped on the Magic 10 plan and followed that to the letter, never rushing ahead except for skipping the final 9k run and running my first 10k about 3 months after graduating. I’ve never looked back. I’ve since built up to, and run HM distance 5 times.
My tips? Get a gait analysis if you haven’t already and make sure your shoes are fit for purpose. Keep your speed down, cross train (I walk and do yoga) to maintain core strength, run some hills, try intervals but most of all have fun with your running. You’ve run 7.5k, you can run 10k. 😀
High cheekychipmunks and thanks for a motivational and nice reply. Great to hear. I'm certainly no athlete! Just a middle aged man who suffers with mental health and started this journey to try and help myself. The area I live has plenty of hills!! 😀
I really do not look like a runner, was starting from a very low fitness level, was also challenged by a health condition, but went in a year from no exercise to 10k and daily exercise.
And having been on these forums for that time, I can tell that there are plenty of similar stories.
Keep doing what your doing and you will hit 10k naturally, add a little further each run, when you think you've finished ask yourself "can I make it to the end of this road?" Or "can I keep going for 10 more lamp posts?" Always just try to push that little bit more each time you run.
I never thought I'd run for 5k so 10k seemed like a ridiculous dream! Within 4 months of graduating I'd ran half a marathon 😁 anything is possible and actually oddly enjoyable once you get going 🤣
Best of luck, let us know how you so on your journey to 10k 👍🏻
Hi Jerico2332. Thanks for your words of encouragement and I'm already starting to do what you mentioned about stretching distance. I do find running a bit monotonous and have to listen to music to get me through 😀
You've just made me literally laugh out loud Jericho2332 . I agree with your excellent point about running to the next landmark, but if I had to run for ten more lamp posts I'd be adding on at least 5k!
I was definitely a couch potato 🥔 before I started C25K last May. I didn’t want to run longer distances either as I got a bit bored 😂. Then as my fitness increased I decided to push on to running for 60 mins - oh the allure of the badge next to your name 🤦🏻♀️. So I started Ju Ju’s magic plan, the timed version and found it was ok 👍🏻. When I got to 60 mins and got my badge 😊 I picked up the distance version of the plan and carried on from about 7k to 10k, and another badge 🙌🙌😂. Now I’ve come to love those long slow runs as they help me to ‘decombust’ at the end of a long busy week at work. I’m dog tired but longing for a run 🏃♀️. I’m now, slowly very slowly, aiming for 10 miles. Yes, you’ve guessed it, there’s another badge 😂. I’d recommend finding a plan you are happy with and sticking with it, although it may take you more than the set number of weeks to achieve it. I reached 9k and got covid 😏. I often build myself an intermediate week in too if the jump looks too big. I also add 2 or 3 rest days after a long run as my middle aged legs need it. I only run twice a week as I have a full on job so I make it work around me. Good luck on your continuing running journey.
Yes a 67 baby ✔️. I would have taken you up on your offer of sending badges 6 months ago 😂😂 but now I’m afraid I’m hooked on the running 🏃♀️. I had Covid in January and nasty it was too but I recovered well (thank you) and restarted my mission to reach 10k after about a month. I got there in April and have run several 10ks since ( I like medals and t-shirts too 😂😂)
Very easy mistake to make! Unless someone’s user name or profile gives it away, it’s often hard to work out gender. Someone once thought I was a young man - nope, a mid-late 50’s mum of three! 🤣
At 53 never been able to run in the past. Clearly partly in my mind and largely couldnt get the breathing right. Did c25k somehow in dead on 8 weeks with help/company from my daughter who had done it before. I still consider c25k a slightly false title as it is c2 30 minutes in my head but that is an aside. I carried on running beyond with less enthusiasm but very slight increases for a further 3 weeks. Every extra bit at every stage i couldnt see possible in my head but it happened. I have always walked a lot however. Fortunately a local group of runners/non runnners set up and i joined them for tips and support and did my first ever 10k just inside 4 months from starting,having built it up slightly each week and varying runs. i wasnt looking at speed it came in about 1.5 hrs ( i walked 9k last night in the same time!). Sunday was wk 18 and 3 days and hit my first 15k. I wont be doing it often for now as it takes too long. I actually hated the idea of running, largely because i couldnt get into a stride/breathing pattern but guess i am now out 4 or 5 nights/days a week and still walking in between. My walking is much faster than it used to be! It is all gradual pushing your boundaries in the same way c25k taught you to do as far as i can see, but dont yet pretend to really know what i am doing
Hi oldcanary and thanks for the reply. You completed C25K in a similar time to me. However 10K that fast in my mind is a great achievement... well done.I think the app needs a distance measure and agree with you in C2 30 mins.
My breathing is bad (suffered for years)... like I can't draw a full breath even sedatory. However, I push myself on.
Just as you mentioned ’breathing’, have you considered doing a bit of yoga regularly? I used to have asthma and needed inhalers. Some years ago I went on a 4 day yoga residential focussing on breath, and although my yoga practice lapsed pretty quickly, my asthma improved significantly to the point I don’t get any attacks anymore nor do I need to resort to my inhalers. (Since ca 3 years now)
Having returned to a daily yoga practice Jan this year, I can tell it has benefited my breathing further as well as toning my whole body. Also, it’s brilliant for runners.
Hi CBDB. No not tried Yoga and you're not the first person to have mentioned this to me in my lifetime. Even at rest my deep breathing is difficult and don't have any health issues (fingers crossed).
Hi. I've been dabbling in Tai Chi for a while. (Get a class if you can). I found the Leia Cohen videos great. She explains it nicely. I now do youtu.be/RYzBbo0462s every day. Gets all your parts loosened up and Blood flowing. You sort of need to watch youtu.be/two4qe0HxiA to get the moves explained, but it's interest and show how Tai Chi really is a Martial Art.
🤣' normal' unfit.. 54 year old .. reporting 🤣I started the program for the third time in November last year.. completed it twice before but always ended up with an injury..sore knees.. some other issues..
This time around my diet was healthier and I started doing some strength training on non run days 💪
Made it through the program with no particular problems, although every run was tough, some I really struggled with..but I got there..
After graduation I was feeling on top of the world.. and just kept running 3days a week..kept up the strength training.. kept increasing distance slowly after some consolidation runs.. here I am today running regular 10Ks ..
And my furthest to date 20K😅🙌
Advice would be just take it slowly, enjoy celebrating every success and just keep getting out there running 🏃⭐ ohh and get a gait analysis and good shoes!!!
Hi sparky66 - World Cup baby... I'm a 67 Yr and also 54.Thanks for your tips and great to here it can be done. I have trouble running slowly (I'm not that fast either). I'm not obsessed with PB's but run a 5K in around 30 mins (including some steep hills here where I live). Must admit I don't do any strength training... just run.
Well you've ran a 5K faster than me my PB for A 5K is 35 mins..I must admit I now get a bit obsessed 😅But my best runs are my slowww longer ones..so satisfying 🏃♀️🏃♀️🏃♂️👏🏃♀️💥
Ray, I started C25K after not running since school. I graduated in 8 weeks and another 8 weeks later I ran my first 10K - It's still less than 5 months since i started running and I now run c. 30K a week. For me each milestone became a challenge, a challenge I really enjoyed meeting, take it at your own pace but keep it interesting - new routes, new music and new distances. Embrace the hills - my stamina jumped through the roof after I started incorporating hills into my runs.
In March this year I hated running. Now I absolutely love it.
Hi Thommo23 and thanks for your story.Yes, like many of us active at school in sport and was a reasonably fast sprinter. Absolutely hated Cross Country running, probably because I was rubbish at distance 😀.
You've done really well then.
Good to hear these stories as I know running a lot to do with mental strength. I push myself to try and achieve the next goal. Unlike Frizzbomb67 who just collects badges (that was funny reading that). All the best...cheers.
Definitely think variation is good. I have also found running with others gives it all a different feel as well. I will gladly just run with my music running with someone else and being able to chat and run has been a revelation to me. I f i can still talk i somewhat know my pace is about right to keep going for quite a way now. I f i cant talk i am either going uphill or going for a faster finidh with a bit left or got it wrong
I'd never run before c25k (was 56). A couple of months after I'd graduated my daughter ran with me and persuaded me to increase by 1k every Sunday. On the day we were aiming for 8k I felt good so carried on to 10. I've done a couple of 10ks since but it did give me a knee niggle so have stuck to shorter distances (currently trying low heart rate training). Am off for gait analysis this week so hope to build up again.
Hi Maz1103 and great to hear how far you've come.I'd be really keen to know how you get on with the gait analysis as that's what is my next step. Best wishes.
Like most of the responses you've had, I graduated C25K, consolidated for a bit, used JuJu's Magic 10k plan and then just kept building one run a week until I got to HM in November 2019, 6 months after my first 5k.It's really is just picking your distance that you want to run and then build slowly and steadily, week by week towards that. I've run another 10 HMs since that first one and have got my time to just a shade over 2 hours.
It is definitely possible so long as find a routine/plan that works for you.
Hi sTrongFuse. Thanks for the clear advice. As always it's down to the individual as some get to 10K quicker than others. Well done and thanks for the reply.
Hi Rayblade900, heartening to read so many positive and helpful replies to your post.I started C25k in October 2020 and after 12 weeks out injured from going too fast am now back in it again. I graduated at 5k (twice) and have now moved up to running for 40minutes which takes me 8km. I’m 66 and was not previously a runner. So, as the saying goes, if I can do it……………
By the way, for me having music is essential. I listen to Radio 3 on wireless headphones. Run Monday, Wednesday and Friday. Good luck.
Good morning Vragtes and agree, very friendly helpful bunch on here 😀Sorry to hear about the injury and probably typical bloke thinking "I could do this easily years ago" 😀
I'm now 54 and frustrates me getting older and fitness levels not what they were... but guess that's aging for you!! 😀
Hi. Monday, Wednesday and Friday work really well for me. (I finish work at 16:15 on those days. I try to get on the road by 16:30). Music essential, ( I'm a Bass Player). W9R2 tomorrow. I'm out of sync.
I did C25k not too badly and was consolidating with three runs every week but was doing them all at a fast(for me) pace and got injured. After recovering I started again, but this time slower and with some strength training. After 5k I did JuJu’s magic plan and managed a 10k. Drifted for a bit, aimless with no particular goal, then I found Nike Run Club and started trying some of their different runs, which brought back some fun. Since then, after sorting wrist problems I got myself a Garmin watch and am having fun trying heart rate training, paced interval sessions, hill runs, etc. etc. I’m training for the London virtual marathon atm and all is going well so far. I’ve decided that variety and a goal is the key for me, but some strength work is needed to help avoid injury🤞🏻Good luck on your running journey. (Ps from 61 years young female.)
Good morning Kat332zz "young lady" 😀Thanks for your feedback. Yes, injury is a concern and I've just posted this morning my dilemma on a Gait Analysis... soooo confusing buying the right shoes.
Lots on here mentioning JuJu's plan and maybe something I'll build to.
London Marathon... get you! Fantastic and I admire anyone doing that distance. 5K is tough, so good on ya girl 👍👏😀
Shoes are a real pain for me. Wide feet plus bunions, I’m up two shoe sizes already and they’re still a bit tight. Even when we could visit shops they rarely had any that would do. Will try again soon and have another gait analysis. I also do mixed media runs! Half trail, half road which makes for an interesting decision process. As for heel drop, steel plate, speed runs, long distance…. as you say the choice is bewildering. I have four different pairs, which I sort of rotate depending on the surface I’m running on, the amount of wet I will be encountering and how sore my feet are. The widest are Altra but they have zero heel drop which I’m still not fully used to, they make my calves really tight. Who knew there were so many issues choosing shoes😏.
Morning Ray I moved from couch to 5k and now doing 5k to 10k using the ju ju plan finding it ok doing 5k 2 days and moving up to 8k 1 day moment enjoying it in my own time
Started C25K 3years ago from nothing. I found C25K quite tough and repeated at least one of the weeks. Was disappointed to find out that you don't actually get to 5k at the end of the program! But C25K does get you in the 3times a week habit. Parkrun helps with the 5k. I just then made my regularly runs a bit longer in stages. My tip is to take it gradually. JuJus magic plan is good. I now regularly run 5-6k twice a week and 8k at weekends. Knowing I can increase to 10k when I want to for a special run. But this is 3 years after graduating from C25K - so take it at your own pace. And ENJOY the process.
I also repeated a few runs before graduation. Yes agree with the 5K issue on completion. That's why I started using Strava. I was also measuring a distance on Google maps before a run to see if was approx 5K.
Hi Rayblade, I definitely meet your criteria as I didn't do any sport for nearly 50 years after leaving school until doing Couch to 5K. Have just completed 10K about a year after my first 5K. My top tip for what it's worth is to follow a recognised plan, put the next run in your diary as soon as you finish the previous one so it's a commitment and plan a route in advance so you're not messing about at the end making up the distance. Sounds as if you are nearly there. Just stick to the plan, however slowly. My 5K this week was my slowest ever, but I've achieved 10K so you can't improve everything at once. All the best.
Hi Readandrun and you're quite right. The more I read, there is a familiar pattern of folk saying "take it steady" etc.I was so sporty at school, but scarily that's 30 yrs ago (frightening). 100/200 mtrs, hurdles, football, badminton, Kung fu... then it all stopped when I started working and "life"!
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C25K graduate looking to progress to 10K
OMG I did it!-repot from Birmingham 10k 
First 10k after finishing C25K
