Post graduation advice: Having graduated today... - Couch to 5K

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Post graduation advice

Dhiny profile image
13 Replies

Having graduated today, I am going to take Michael Johnson's advice & follow week 9 for a few weeks until I can run 5k without stopping - I'm not looking for a fast pace here though. Is there a podcast / download for bridging to 10K or is it just a matter of increasing distance gradually?

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Dhiny profile image
Dhiny
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13 Replies
NickiCS profile image
NickiCSGraduate

Well done! I am hoping to join you Saturday. I intend to increase slowly in time running and perhaps slightly faster...we have plenty of time, after all.

Dhiny profile image
Dhiny in reply to NickiCS

yes there is no rush to increase distance or speed. I wondered if there was a program like the C25K. I'm afraid I am now totally addicted to running :D

Raymond16460 profile image
Raymond16460

That's a good idea, think I'll do that. Either that or do 2 x 30 mins a week and an increment of 5 mins per week for my long run.

Dhiny profile image
Dhiny

That's a good idea too. :) I could do like week 7, 8 & 9 did, just add a 2 or 3 minutes to a run. think I'll give that a shot as well as do shorter, faster runs. So many possibilities - exciting isn't it?

loisamelia profile image
loisameliaGraduate

There are some bridge to 10k podcasts on this site I think. Can't remember where but If you join the bridge group they may be able to help healthunlocked.com/bridgeto10k

Dhiny profile image
Dhiny in reply to loisamelia

Thanks. I have joined the bridge group so will post a query there too xx

Now-runner_NeedsAttn profile image
Now-runner_NeedsAttnGraduate

There are three more Laura podcasts here nhs.uk/Tools/Pages/Couch-to...

Dhiny profile image
Dhiny

Thank you x

Argonaut profile image
ArgonautGraduate

I downloaded the Zenlabs Bridge to 10k app. It looked like a good structured plan but then I joined the beginners group within my local running group so have been increasing my distance with them instead so I can't say if it is good or not.

IannodaTruffe profile image
IannodaTruffeMentor

There are quite a few 10k programmes, but I know a lot of folk find them a bit tyrannical and resort, as I did, to just adding to one long run per week, while continuing to run a couple of 5ks. The 10% rule is your guide. It states that you should never increase that long run by more than 10% of your weekly total. So if you are running 15k total then you can increase that long run by 1.5k in the first week and so on.

It is only a guide and some of the training plans exceed this rule, but adherence should keep your injury risk minimal. A few weeks of consolidation with 5k runs is a good idea.

Tomas profile image
TomasGraduate

Totally agree with IannodaTruffe . Add a little each week, don't increase total weekly distance by more than 10%, but before doing that, spend a few weeks just consolidating things.

Also, if you add 10% per week you can in theory double your distance in 8 weeks. That is likely to be to quick. So even with the regular increases, you might want to throw in a few recovery weeks where you give yourself a break.

Good luck and happy running :)

Bluebirdrunner profile image
BluebirdrunnerGraduate

Hi Dhiny, as the guys have said be careful not to get an injury by increasing your distance too much too soon. Your idea of running Week 9 for a few weeks is a good one, and you could try the c25k + podcasts which are still Laura and include a 25, 30 and 35 min run.

Starting the B210k podcasts may be a bit soon it is quite a leap up to the first run of 40 mins at this stage. Those runs are there and will wait until you have built your running legs up a bit more. Its very easy to overdo things and get an injury

Good luck and Happy running Graduate😊 xxx

Keep posting to help with motivation, no-one here gets tired of talking running..lol😄

Dhiny profile image
Dhiny in reply to Bluebirdrunner

Thanks Jan, I am looking to the future rather than thinking of doing it now. Chances are that I will never make it to 10k. I am a sports masseur and my mantra is always to take it gradually. I intend to continue running Week 9 for a while xx

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