C25K

[lynnepaul]

Today I completed the C25K. I'm chuffed with myself and now want to progress but can't find a suitable podcast to take me up to 10k. I run on a treadmill as it is easier on my arthritic knees and want to continue on this so park or circuit runs are out. Any suggestions?

[misswobble Graduate]

My pal runs with arthritis. Sometimes he has to take lay-offs but at the minute he's good and he's doing triathlon too, and ski-ing. I think if he stops moving things start to seize up and fall off

My fave 10 k podcast is Bridge to 10 k with Sami Murphy which I downloaded here for free. Someone put it on a drop box file. If you do a search in the box at the top right it should find it. It's not got tuition though. She does talk to you but not much. The Audiofuel ones have coached tuition but they're not free. I think Bluefin does one

good luck, I hope you find what you're looking for.

[Rignold]

Do you need a podcast? why not just add 0.5k to your long run once a week untill you get there?

[rmnsuk Graduate]

Well done on completing c25k, that's an achievement to savour. I bet you can't stop smiling.

There are some training plans for 10k on runningbug and elsewhere. While I'm a fan of the treadmill, I can't imagine running on it for an hour. It's great for hills/intervals or even 20 minutes straight running, but I couldn't do 70 minutes without losing the will to live.

I think there are some other podcasts available on the c25k site for speed and stamina etc and these will probably be useful.

Could you look for exercises to strengthen your knees. It may help enough to run outside, which I promise is worth it for longer runs. Maybe someone on here knows some possibilities?