Hi

[RunDone]

Just thought I'd say Hi. I graduated C25K today and am looking at a period of consolidation over the winter before moving into the 10k trainer in the Spring. I reckon I'm doing 4.3 km in my 30 mins and I'd love to be at 5k by March, so plenty to work on!

[Instructor57 Graduate10]

Welcome to the bridge 😁I would give yourself around 3 weeks for consolidation by which time your 30 minute runs should feel quite comfortable !

Then if you want to move on to 10k

Have a look at Ju Ju's Magic plan here

healthunlocked.com/bridgeto...

It's basically two stand alone plans , one is a time based plan getting you running for 60 minutes and the other is a distance based plan to get you to 10K

You can of course choose to do either .

Some will do the time plan and when they get to 60 minutes then move across to the distance plan .

But first , enjoy consolidation 🙂👍

[nowster Graduate10]

I assume the reason for you not wanting to extend before Spring is the hard winter weather ahead for you in Canada?

(Interesting fact: most of the UK is to the north of the bulk of Canadian towns. We're only so temperate due to the influence of the North Atlantic Drift/Gulf Stream.)

[RunDone in reply to nowster]

Yes - we don't get things as bad here in Nova Scotia as the rest of Canada does, and the last couple of winters have been quite mild, but it can get cold. That's part of it - is unpredictable here and I'm not keen on starting a program if I might have enforced breaks.

[nowster Graduate10 in reply to RunDone]

You don't have to follow any particular programme. After a few weeks of consolidation you can do your own thing and adapt to circumstances, as long as you keep within the 10% rule.

[damienair Administrator]

Congratulations on finishing the C25K plan and your very welcome to this forum. Don’t feel under pressure to get to 10K. Many of us here mainly enjoy running around 5K distance. I only usually train for 10K when I enter a race. I got to 10K by adding 500 meters each week onto a long run.

[GailXrunning]

Congratulations on graduating c25k and welcome!