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Couch to 5K
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Post graduation advice

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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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.

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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

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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.

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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?

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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

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

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

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Thank you x

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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.

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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.

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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 :)

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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 Graduate๐Ÿ˜Š xxx

Keep posting to help with motivation, no-one here gets tired of talking running..lol๐Ÿ˜„

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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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