Morning all, new C25K graduate here...

[penfold96]

A nice Sunday morning for another post C25K consoidation run. I've started to stretch out my consolidation runs only by a few minutes and an consistently doing 5k/32mins and will continue this for a couple of weeks.

Then I have a week away with no running opportunities so my quest for 10K starts from July.

So I have a bit of time to figure out which plan to use. I really found the 'voices in my head' that C25K gave helpful, do any of the plans provide that? I use a garmin watch and out the current pace every minute audio prompt great to just keep me on track.

Any thoughts or suggestions will be most welcome.

[MissUnderstanding Administrator Graduate10]

Fantastic to have you here…massive welcome! Have a look at the Nike Run Club app. It’s cheesy and very marmite but I really like it. That has guided runs and a 10k plan which I did earlier this year. There are five runs offered a week but I’d either choose three or make a week longer than a week to keep your rest days.

The other popular option here is the magic plan. I did that one to first build to 10k. The disadvantage is is doesn’t have guided runs, but if you like the structure you could choose guided runs of the right length from the Nike Run Club App. There’s no right or wrong way forward really-any beginner’s 10k plan will get you there so as long as you’re following something sensible and not increasing too quickly l, and keeping your rest days, you’ll likely have a lot of fun!

The Magic Plan here…

healthunlocked.com/bridgeto...

And the Nike App is free from wherever you get your downloads! If you hate it, just delete it with nothing lost!

The other thing you might like to do is join in with this month’s quest-set your own goals and get some cheers. That’s here..,

healthunlocked.com/bridgeto...

Have fun!

[drl212 Graduate10 in reply to MissUnderstanding]

Congratulations on completing the C25K. It sounds like you are doing really well.

I finished it a bit over a month ago and did four weeks of consolidation runs. I'm a slower runner and it took me until the fourth week of consolidations to reach the 5K distance.

I'm using the NRC 10K plan and they do have guided runs. They can be a bit corny at times and a bit too much chatter but I too missed the coaching from C25K.

I think you'll find lots there to fill your time before your break.

You mention an audio prompt from your Garmin, is that s specific setting? I treated myself with a Garmin as mark of completing the C25K but am still making it through all of the settings...

[penfold96 in reply to drl212]

I assume it is the same for all Garmin devices but I can explain how I have it setup. I have my Aftershok headphones and Epix watch paired to my phone. On my watch scroll down in the settings to Audio Prompts, I have Lap Alert on that gives you time/pace every lap (my laps are set to be 1km). Scroll down again to Pace/Speed Alert, select that turn on and choose your frequency, I have it every minute and what you want it to tell you. I have it set to current pace/speed. You can also get it to tell you Heart Rates but decided not to bother with that one 😷

On my phone I have Garmin Connect and you can see the watch settings there too, so you can set it up via the phone if you prefer. I did find that sometimes they don't sync between watch & phone so do check it in both places.

With all this setup, I get a voice to say "timer started" and then "current pace x:y" every minute plus an extra update every 1km.

Hope that helps but if you need some more guidance, just message me and I'll help you get it sorted.

[drl212 Graduate10 in reply to penfold96]

That's really, really helpful!

I purchased my Garmin at the wrong time of year as I have been swamped at work with little head room to really learn what all the Garmin can do!

That's a great tip!! I'll keep you posted...

Best...!

[Oldfloss Administrator Graduate10]

MissUnderstanding has given you the low down, great advice... and so good to see you here.. that new Graduate badge looks so good on you !

I used Magic Plan first and I still do if I am having to make a comeback! It has tweakability, which suits me

Hope you find the one that suits you best... and loads of folk here to support you.. x

[damienair Administrator]

Hi and congratulations to you on completing the C25K plan. I got to 10K by doing 3 x 5K runs per week. Then I picked one of those runs and I added 500 meters onto it each week. It’s a nice way to build up the distance. Also slow your pace down for your long runs. So for your long run on week 1 run 5.5K, week 2 run 6K, week 3 run 6.5K etc

[penfold96 in reply to damienair]

Thanks and I have started doing similar so runs of either 5.5 or 6.5k but keeping the pace managable.

[penfold96]

A little update, did my first Parkrun yesterday. Wasn't sure what to expect but it was great fun and everyone was so welcoming. Even managed a respectable 32:30 time for the 5k.

I still plan to stretch out towards 10k and assume the parkrun times will improve as a by product.

[MissUnderstanding Administrator Graduate10 in reply to penfold96]

That’s a great update-congratulations!

Have you found the weekly parkrun thread? You might like to pop in there too for some more cheers!👋

healthunlocked.com/bridgeto...