Yes! Having graduated in June, I have been searching for something that would stretch me & the way I want to run... I have tried all sorts of things, but nothing felt quite right as I am not looking to run faster, simply to keep running regularly & to improve my stamina... thank you Bluebirdrunner for posting the Sammi Murphy link (I did finally manage to download it to my mobile ). I am re-posting her advice re avoiding injuries too: "DO NOT treat this like c25k and try to do 3 Sammi runs in one week..its too much and you could hurt yourself. Maybe do one Sammi, then a C25k+ or wk9 and maybe a shorter run. Remember the 10% rule."
I absolutely LOVED this run today! I will heed the anti-injury advice tho' & will do a couple of C25K w9 runs before next date with Sammi...
dropbox.com/sh/1tqm59u6zwwl...
Written by
SuzyKK
Graduate
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Glad you enjoyed it SuzyKK😊 and thank you for taking note of my warning not to overdo it by trying to do all three of her runs in one week, others have come unstuck by doing too much too soon.
I am using the Sammi music to do my 5k runs at the moment and just doing the warm up walk then running for as long as the 5k takes (not taking the walk breaks ) then stopping and warming down.
That's a good idea, thanks It is now a few hours on since I did the Sammi run & I can really feel the difference!... nothing hurts particularly, but my body is just TIRED!... so think I will position my Sammi runs when I have 2 recovery days...
Well I was doing it all wrong then! I was doing 3 Sami runs a week in the early part of the summer and was finding it hard! Luckily no injuries though! I have restarted the podcasts and done her week 1 three times - not all in the same week as I did a Parkrun as well. I do need to 'up' things though as I'm entered for a 10k next weekend - and can't run at all this weekend as I will be away.
I think you had plenty of consolidation runs already done Joy, I'm just a bit concerned that new graduates might take on the Sammi runs and go for it and end up on crutches like one of our grads...
Hi Joy, I am a double graduate of C25K, as I graduated first in May 2016 & then again in June 2017. First time round, I felt so 'strong & fit' that I entered a local 10K just a few weeks later thinking I could always walk the second half... only I pushed myself & ran most of it... ended up with injuries & psychi was gone... after a few more runs that year, I fizzled out... this year, I timed my C25K final week to only end after that local 10K, so I wasn't tempted...
I'm only saying this, as if you really are ready, go for it in the 10K... but if you're really not quite there, there is no shame in walking as much as you need to - you can always run across the finish line!
Yes I might walk bits of it Suzy - the uphill bits anyway! I graduated c25k in early October last year and have been pretty consistently running 5k 2 to 3 times a week since. I'm trying to get my distance up now. I did a 'for fun' 4.5k this afternoon and will try a longer distance on Tuesday.
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). I am re-posting her advice re avoiding injuries too: "DO NOT treat this like c25k and try to do 3 Sammi runs in one week..its too much and you could hurt yourself. Maybe do one Sammi, then a C25k+ or wk9 and maybe a shorter run. Remember the 10% rule." 
Hit the Bridge to 10K forum if you are not on there already.. some great tips from the seasoned 10K Graduates... they are awesome.. 
❤️ Love for a twenty minute run ❤️
Ive just gone an done it!!...ran my 3rd run of Wk9...woohoo!!
Post holiday dip .... Action plan
A Scared Newbie
