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?
Post graduation advice: Having graduated today... - Couch to 5K
Post graduation advice
![Dhiny profile image](https://images.hu-production.be/avatars/104703e354290cb8c14739dd9c83545b_small@2x_100x100.jpg)
![Dhiny profile image](https://images.hu-production.be/avatars/104703e354290cb8c14739dd9c83545b_small@2x_100x100.jpg)
![NickiCS profile image](https://images.hu-production.be/avatars/7ae760f23e6b6273d612c96091b22170_small@2x_100x100.jpg)
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.
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.
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](https://images.hu-production.be/avatars/e6592d3c593658ad8dc2be141199914b_small@2x_100x100.jpg)
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
![Now-runner_NeedsAttn profile image](https://images.hu-production.be/avatars/d0b8bd49ed015c831d9caf0690236b8b_small@2x_100x100.jpg)
There are three more Laura podcasts here nhs.uk/Tools/Pages/Couch-to...
Thank you x
![Argonaut profile image](https://images.hu-production.be/avatars/4c6afc17dd8f13d5de487092f5a18c49_small@2x_100x100.jpg)
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](https://images.hu-production.be/avatars/3f4bb9be0d77359f644e07c022a99698_small@2x_100x100.jpg)
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](https://images.hu-production.be/avatars/745c719cda10ad250e5572858b9e51c3_small@2x_100x100.jpg)
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](https://images.hu-production.be/avatars/eb1e1abfe1d60d255e0666c9da6c5e7f_small@2x_100x100.jpg)
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😄