Bridge to 10k

[Joo1]

just had a look at podcast ... is ther a reason you go back to interval running

[Oldfloss Administrator Graduate]

Which Podcast ???

[Joo1 in reply to Oldfloss]

It on podcast app ??

[Oldfloss Administrator Graduate in reply to Joo1]

Sorry, which podcast are you thinking about...? C25K+ podcasts?

[Joo1 in reply to Oldfloss]

Yes .. called bridge to 10k

[Oldfloss Administrator Graduate]

The C25K+ podcasts are Stepping Stones and Speed and Stamina

nhs.uk/Livewell/c25k/Pages/...

But.... when you have just graduated, you really need to spend a few weeks consolidating your thirty minute runs and building up your running muscles and stamina...Building running legs takes time

The C25K has only begun that process...most of us, after graduating take time to do runs for fun... and runs of different distance, and mostly building on the 30 minute runs.

Then many of us moved onto the C25K+ podcasts and tried those and different things before, even thinking about following any 10K programme.

[Wannaberoadrunner Graduate in reply to Oldfloss]

I will be doing consolidation runs until late July or August. I think that's long enough.

[Oldfloss Administrator Graduate in reply to Wannaberoadrunner]

Totally Go you!

[Millsie-J Graduate in reply to Wannaberoadrunner]

Good plan! Have fun 👍🏼

[MarkyD Graduate]

Yes, of course. B210K has been developed by experienced trainers who know that intervals are the best approach to increasing your stamina and endurance. If I remember correctly, the first B210k run is 10 minutes run, followed by 2 minute walking, repeated 4 times. Giving a total of 40 minutes running. The walking break allows your heart-rate to recover (a bit) before running again.

When you reach 10km distance, don't think that every run you do will be 10km. Your running could consist of a longer run, slower runs, intervals, parkrun all types of running. But whatever phase in your running career you're in, intervals will form part of it.

[Oldfloss Administrator Graduate in reply to MarkyD]

Thanks MarkyD .I wasn't sure what podcast Joo was referring to as she only graduated today

[Millsie-J Graduate in reply to MarkyD]

10 mins run, 1 min walk x 4. 43 mins in total but then 5 min warm up and cool down so 53 mins. Run this at least 3 times before moving to second week of the programme 😀.

I agree, consolidate 30 mins running first, then try 5k + podcasts 👍🏼

[Sandraj39 Graduate]

I guess you can Bridge to 10k whichever way suits you best. Personally, I don't like walk breaks (seem to trigger gremlin attacks for me!). I bridged by gradually increasing one of my three 5k runs and turning it in to my weekly 'long run'. If you choose to do it this way, just make sure that you do not increase your weekly total by more than 10% a week. Good luck🙂