Cracking on

[Jonty1953]

I finish C25k some 3 weeks ago. I needed a rest but have started again and have done 3 runs in the last 10 days. I did 5.8 km yesterday and want to build up to 10 km eventually. How slow can I take this? I still find I have to push myself to get out but am happy when I do. But I need to go earlier in the day and that is a problem for me...

[Cmoi Graduate10]

Hi  Jonty1953 , as slow as you like!

In fact, since you've only just recently completed C25K and then had a break, I'd strongly advise you to work on consolidating at the moment, rather than attempting to run further. It's not about cracking on, though I do understand your desire to do this, as I was exactly the same once I'd completed C25K.

Please have a look at this post about consolidation: healthunlocked.com/couchto5...

Once you've consolidated, take a look at the Magic Plan: healthunlocked.com/bridgeto...

As you'll see, there's a mix of runs, and you don't increase every run every week. Building up gradually reduces your chances of injury and is more likely to result in long-term success.

Happy running!

[Jonty1953 in reply to Cmoi]

Thank you, that seems like good advice and interesting posts

[61Lady Graduate10]

I’m definitely a Magic Plan advocate once a few consolidation weeks are under your belt. I did time version first and then went through again as distance. Gave me a target each week and was absolutely the right increase of time/distance to not injur myself and see measurable improvement/achievement. Hope this helps and good luck with your runs 🏃‍♀️👍🏃🏻‍♂️

[MissUnderstanding Administrator Graduate10]

Yet another magic plan graduate here! If I were doing it again, I’d choose some Nike run club app guided runs to keep me company. You could choose ones of the right length/duration.

It’s really important to consolidate first as Cmoi says. Enjoy those pressure off, 30 minutes max runs knowing that you’re reducing your chance of getting injured. You’re still building up your experience, strength and fitness so it’s time we’ll spent.

Good luck with whichever route you choose. The most important thing is to keep running regularly and enjoying yourself.

[Hidden]

At this point I would really advise building a habit by making sure that you get out regularly and having regular consolidation runs. It is during this post graduation phase that discipline is all, in my view. I then just added 10% to distance each week. It soon adds up.

[nowster Graduate10]

As Hidden says, the important thing is to get into the habit of doing a few runs every week.