NHS Bridge to 10k

[Phillbrigstock]

hi. Just finished cto5k and want to try for 10. I tried looking online for a continuation of the nhs app I’ve used for the 5k but could only find commercial and American 10K apps with a drill sargeant type guide. I miss the gentle encouragement of Sanjiv Kholi! Any thoughts? Phill

[Instructor57 Graduate10]

Welcome to the Bridge!If you have just finished c25k then we would recommend a period of consolidation before pushing on towards 10k

After which many here use the 10k plan in this link .

healthunlocked.com/bridgeto...

[Phillbrigstock in reply to Instructor57]

thanks very much. Wise words. Phill

[Cmoi Graduate10]

Hi  Phillbrigstock , as  Instructor57 says, it's advisable to consolidate for a while before trying to increase distance (or pace, come to that.)

There's more information in these posts: healthunlocked.com/couchto5... and healthunlocked.com/couchto5...

Re getting to 10k, the Magic Plan already linked is very simple to use and worked brilliantly for me.

However, it's not an app. The thing about creating an audio-coached app for 10K is that it would have to be distance-based. That's difficult, as everybody runs at a different pace, so duration would need to vary. Despite the name, C25K is actually time-based!

What you could do is use the Magic Plan and accompany it with suitable NRC (Nike Run Club) runs. I don't use it myself but it's a free app and many people on here love it.

Final thing: beware of inadvertently choosing an app that's designed for more experienced runners trying to improve their 10K time. That's not the same thing as increasing distance for the first time.

Good luck!

[Phillbrigstock in reply to Cmoi]

thanks for your help. Phill

[CBDB Graduate10]

Another vote here for the magic plan! It works! healthunlocked.com/bridgeto...

Of course, what I did after C25k graduation is rather a longer consolidation whilst adding Strength & Flexibility healthunlocked.com/couchto5...

After that I had a bit of fun: healthunlocked.com/couchto5...

And then I did the magic 10k plan.

Have fun!

[nowster Graduate10]

There's no NHS plan for anything beyond 30 minutes.

As others have said, consolidate at 30 minutes (maximum) for a few weeks, to allow your body to adapt to this new level of activity. Vary your sessions. Don't do 30 minutes every time. Vary your routes. If you don't do hills, perhaps occasionally try a route that includes a small climb.

The Magic Plans (there are two: one time based and one distance based) are the way to go to extend your distance/time. It's another nine week plan. For the time based one all you need is a stopwatch. For the distance based one, you either have to pre-plan your routes or use a GPS tracking device (eg. watch or phone app).

[Phillbrigstock in reply to nowster]

many thanks. Good advice. Phill

[Leotigris Graduate10 in reply to Phillbrigstock]

just to add to what Nowster has said - you can combine the distance based Magic plan with a simple free app such as Runkeeper which will tell you how far you have run, each km. It also gives times, so you can also use it instead of a stopwatch for the time based plan. I'm sure there are other free apps that will do the same.

[ManchesterLad]

I purchased Garmon watch, experimented with the coaches and selected 10K plan.Understand what you mean by the gentle encouragement, that isn't really replicated.

One thing I've tried and it works for me is run, walk strategy rather than simply slowly increasing your run length up to20k.

You basically find a repeating time combination of running fast and then walking to suit you eg run 1.30 quickly then walk for 2 mins

Simply repeat again building up slowly the total amount of time starting at say 15 min

[Woody_53]

Bridge to 10k