C210k app?

[ElephantRunner]

Hi guys, I have 2 runs left on C25K and I am wondering if there are any free 10k apps I can follow? Thanks all!

[Instructor57 Graduate10]

Hi, a lot of people here have used ju ju's magic plan to get to 10k .You can find it here ,

healthunlocked.com/bridgeto...

however we would advise you consolidate before starting to increase either time or distance or starting the plan

[AlMorr Ambassador Graduate10]

Congratulations on almost completing C25K, no, there isn't a C210K app but if you wish to run a 10K try Ju Ju's Magic 10 plan.

[ElephantRunner]

Great thanks guys. I never thought I’d get this far!

[ElephantRunner]

Guys sorry, the plan looks great! What is ‘consolidate’ mean?

[Instructor57 Graduate10 in reply to ElephantRunner]

Consolidation in this context is a period of approximately 3 weeks after graduating C25k to get your body used to and comfortable with running the 30 minutes that you achieved on the program.

We would always advise this before increasing either duration or distance .

You would normally be directed to this after completing c25k but as you have asked the question then here's the link .

It may help to explain .

healthunlocked.com/couchto5...

[Ian5K Graduate10 in reply to ElephantRunner]

It means you don’t run for longer, further or faster for a while (for some weeks) but build up strength and stability where you’re at (at graduation). In actuality, it’s okay to slow down. When you’ve built a sure base, you’ll be safer for the plan to 10k. 🙂

[ElephantRunner]

Sounds like a plan, I will do that. Thanks again!

[MoFatah]

I’m using a plan on Runkeeper app, it has a free version in the app called ‘My First 10K’. Everybody seems to love the plan on the forum, but I like having the guide in my ears, which is the reason I’m using ‘Runkeeper’ instead.

After using the app for a while and fretting to buy it, they ended up offering 50% discount for the year too, so I got the paid version of the app for less than £20 after using it for a couple of months too.

In app photo

[MoFatah in reply to MoFatah]

ElephantRunner it has plans going all the way up to ultra marathons in the paid version too, which could come in handy down the line with your marathon training. Good luck!

[Ant50 Graduate10]

As someone who’s completed ju ju’s magic plan I can fully recommend it, just follow it and it works. But as others have said, first spend some time consolidating your graduation 30 min run, just to get your body use to running that amount of time and distance on a regular basis, before trying to push for longer distances. Good luck.

[ElephantRunner]

I will consolidate once I’m done, it makes perfect sense. Mo that app sounds good too. To be honest I am never going to run 26 miles by 3 October but I at least want to be fit enough to run/walk and complete it. Thanks all, enjoy your weekend!

[Fionamags Graduate10]

While consolidating, you might want to try the C25K+ podcasts. There is one that is interval training, a cadence training one and then a stamina run. You will find the links in the consolidation club. You will get lots of suggestions and support there when you graduate.

[BigLebowski]

There is a free app, ElephantRunner about which I wrote here:

healthunlocked.com/bridgeto...

Using the outlines of that programme, eg 5 min warmup walk, 10 minute run, 1 minute walk, repeat 3 more times, 5 minute cooldown walk, you can customise a session in the Runkeeper app. Runkeeper allows you to map your run and collect performance statistics whereas the app above doesn't.