First week on 10k trainer- done!


Following graduation, I decided to follow the (ZenLabs) 10k programme. I have just completed the first week (it's week 9 on their system) so wanted to report in that I'm keeping up with my running! I've completed 3 days of 4x 10 min runs + 1 min walk per session, so it's back to smaller chunks of running. I'm not too fussed about trying to do 3 sessions per week to keep progressing, and plan to slip in the odd 'longer run' until I can run the 5k distance, however slowly, that way I hope to be able to mix it up a bit. It's all good though and I'm enjoying the challengeof just moving forwards!

What has anyone else done to keep on track 'post graduate'? πŸ˜„πŸ‘£πŸ‘£πŸ‘£πŸ‘£πŸ‘£πŸ‘


Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

15 Replies

oldest β€’ newest
  • Hi Susojan

    For a while after I graduated I felt a bit lost without a program to follow and I also downloaded the Zenlabs 10k app; completed wk9 (first week of program) last week and managed my first ever 5k πŸ˜†

    Will hopefully be starting 2nd week of the program (wk10) tomorrow.

    Good luck with the new program X

  • Sounds like we have a similar plan! Thanks, and good luck to you too!

  • Fantastic ! Well done and keep at it , you'll be sporting a graduate10 badge in no time!

  • Thank you as ever for your valuable support - however, I fear the 10k badge is a long way off!!

  • Doesn't matter how long it takes, just keep enjoying the journey!

  • What to do after graduation? That is a big question! I have continued with a minimum of 3 runs a week, often 4. I try to do one 5k (or 30 mins at the beginning just after graduation), one longer run at the weekend, which got me up to 10k relatively quickly and one interval or fartlek run. This is shorter but more intensive, you basically run fast for a short period of time (1 min) and then slow down for the same period, or even a bit longer. It can be great fun, you really feel you're flying on the fast bits. I have extended my "normal" route so it's just over 5k, but also use my local woods for trail running - these routes can be varied to cover 6, 8, 10 or even 13k (not done that one yet). Then I've run on holiday and if I'm travelling for work I try to run there aswell - just to get some variety. You can do Parkrun, or any other race. There are so many things to try out - the fun has just started!

  • Wow! Thanks for all this info! I like to have variety, so this will really help! Cheers

  • Since graduating a week ago, I have done a 5k run on my own, as well as my first parkrun and then tonight I just did a short 2k run but tried to go a bit faster....I do feel like I should start the 10k training as felt my motivation slipping tonight, I got tired after 2k so I stopped, which I have never done before.

    Be interested to hear what others are doing.

  • Probably just an off day - get back on the horse! Joking apart though, this is what I think would happen to me without a programme to follow - as I don't feel like I have sufficient experience yet to just be able to run without direction. I hope you get back up to speed πŸ‘£πŸ‘£

  • Only graduated on Saturday so early days.... Tonight's run was definitely more challenging with no Laura telling me what to do. I estimated 30 minutes by doing the same route but it wasn't the same and my pace was slower. I think I'm going to do week 9 a few more times and work on my Parkrun speeds 😊 10k can wait for a while.... LOL

  • Good plan! Congrats on your graduation!!

  • Sounds good, I might just take a look!

  • Go for it! πŸ˜„

  • Since reading the replies on here, which were very useful, I have downloaded the stepping stones but decided to first consolidate the 30min runs, so used week 9 which was quite refreshing as previously only used the American c25k which had no voiceover part from run/walk. I liked the guidance of is it Laura, or the new one at this stage..and didn't find the music too off putting, was actually quite having something new. Did a rather hilly but beautiful 5k circuit and managed 4.1km of running in 32 need to work on speed!!

    So thanks for all the good tips and feeling motivated:)

  • Sounds good - I'll have a look at that one too!

You may also like...