Post C25K

[AuraShadows]

Was wondering if anyone had any tips on what to do post C25K? I have been consolidating running for 30 minutes for about a month and not sure where to go from here. If I begin to increase the time, should I do it by 5 minutes each week or is that too much?

Thanks in advance!

[ChrisAllen1 Graduate]

I'm following Ju_Ju_s plan over on Bridge to 10k, gets you to 10k in 6 weeks.

[51mc Graduate in reply to ChrisAllen1]

I keep on seeing references to "Ju-Ju's plan", but have no idea how to find it ! Any hints would be appreciated.

[Lordi Graduate in reply to 51mc]

It's series of weekly posts on the b210k forum to get you from 5k to 10k. I summarised the content on my user profile page if you check that. No podcast, but each post has an embedded youtube vid explaining what's involved.

[IannodaTruffe Mentor]

Consolidation for a few weeks is definitely a good idea, with most of those runs done at a nice easy pace, to ingrain the habit and become comfortable at that duration.

After that you could try the C25K+ podcasts nhs.uk/Livewell/c25k/Pages/... which many find useful.

If you look over to the Bridge to 10k forum over the next few weeks, you will hopefully see a revamped 10k plan from Ju-ju appear, which should have a weekly rolling start.

If you want to increase your distance, not using a plan, then the best way is to make one run per week your long run, but make sure that you do not increase it by any more than 10% of your weekly total mileage, to prevent injury.

Again, bear in mind that 70-80% of your weekly running time (and all of your long runs) should be at an easy conversational pace to let your body adapt.This is how the pros train.

Never follow a hard run with a hard run.

Parkrun is something that every runner should experience, in my opinion. Also try running somewhere new and inspiring.

Enjoyment is key.

[Oldfloss Administrator Graduate]

Take IannodaTruffe 's advice and enjoy the next bit of this great journey!