I understand that you should only increase your running time by 10% at a time.
Say I can run 30mins 3x a week. Am I right that the 10% is 9 minutes? (30 x 3 x 10%)?
So across a week do I do runs of 30 then 30 then 39 minutes?
What about the following week - is that 39-39-50?
It seems to leap quickly 😱
I took 10% to mean 30 to 33 minutes. 10% of the run longer, not added up over the week! Have fun running!
Isn't it distance rather than time?
I have no idea!!
i have not followed this rule :-0 i don't know how it is worked out
i do longer runs on a weekend, i decide a distance i think i can manage, plot a route and go!
Probably very improper but i am doing ok 
Does that mean once you complete C25K at running for 30 minutes you can spend several weeks trying the 30 minutes a bit faster before training for a 10k?
I do have advice that after you complete the full C25K program you have to 'consolidate' the 30 minute runs for a few weeks as I mentioned above, then week 10 is:-day 1 run 20 minutes, walk 2 minutes, then run 20 minutes. Day 2:-run 25 minutes, Day 3 run 40 minutes. Week 11:- day 1 run 45 minutes, day 2 run 25 minutes, day 3 run 50 minutes. Week 12:- day 1 run 40 minutes, day 2 run 30 minutes, day 3 run for 1 hour. I assume that would be good training for a 10K.
Once you've graduated from C25K, we recommend a period of consolidation. This just means to continue to run for 30 minutes, three times a week for a period of time (for example 4 weeks) just to get into the hang of it. Don't immediately try to increase your speed or distance, otherwise you risk breaking yourself.
At some point, you'll want to start to run further. In this case, head over to the Bridge to 10k companion site on HealthUnlocked, and look for ju-ju- 's 10km program.
BUT
When you start to want to run further, don't increase ALL of your three runs per week. Just pick one (perhaps at the weekend, or a day when you have more time) and increase the distance/time for that one. Keep one run as a 30 minutes run, and just run as slow as you like. The third run can be 30 minutes, intervals, or shorter - say 20 minutes. You could call this a recovery run. The pattern is like this:
Run 1 - 'long run', as slow as you like
Run 2 - 'recovery run, 20 minutes' or intervals
Run 3 - 30 minutes, as slow as you like.
The 10% rule for C25K graduates applies to the distance (or time) for the longer run. So after consolidation, your long run would be 30, 33, 36, 40, 44, 48... etc.
You'll find websites applying the 10% run to your total weekly mileage. But this would apply to experienced runners who are training for a HM or marathon. For us beginners, applying the 10% rule to the longer run is a reasonable, cautious approach.
But this is running, and so there are no rules that can apply to everyone, all of the time.
Thanks - that makes it very clear. And I had clearly misunderstood!
At my current speed it will take me 45 mins to run 5k. So I’m looking at about 5 weeks post-consolidation (assuming speed remains the same, which it may or may not).
(The reason for asking was to pick a safe extension for upcoming park run. Answer: not long enough to run the whole 5k at my speed!)
In my humble opinion, parkrun should be compulsory after C25K. Don't think that you have to run all 5km of the parkrun, though. You could start near the back of the pack, walk for the first 10 minutes (to allow the sprinters to get out of your way), then do your 30 minute run, walk again, and finally sprint over the line if you have the energy. At my parkrun, you'd get a great cheer as you finish. And I guarantee that you'll not be last.
As you consolidate your running, I'm certain that (without planning to) you'll get faster. I remember my consolidation runs: these started with "can I really run for 30 minutes?", went through a "maybe I'll run a little faster for the next 100 meters" and ended up quite naturally running faster, and for 30 minutes, and then longer.
Thanks very useful info!
Have you had time read up on the what’s next FAQ Posts.
Lots there to guide you through consolidation.
3x 5k per week or less is a good place to consolidate.
You need to have settled your mind on what goals you want to pursue as you continue building.
10 the magic number plan eg.8 weeks.
All the links for various plans and discussion the 10PR are there.
We all have different needs and there are many different guiding rules with regard to adaption rates, hard vs easy runs, ratio of hard to easy.
Worth respecting the guidance, but they are exactly that,and it is worth finding the balance of silly risk versus being too constrained.
The FAQ’s on this is not a quick read.The research offered needs to be studied and follow the links given and google the suggested plans to gain an overall appreciation.
Then after that there is loads of stuff to pursue.
Who said this running malarkey is easy.🤔😂😂
Congratulations and run because we can.🌟👏👏
10% of your longest run of the week, at this stage measured in duration. Take it easy Jay, we don't want you overdoing it and getting an injury. We love you and want to keep you well!!
Oh God we're back to that - if it takes 58 men to fill 20 baths with 98 gallons of water how many marshmallows have I got. 🤔. It's all Greek to me.
The rule is laid out and explored in this post, healthunlocked.com/couchto5.... written after I was confused by interpretation.
In the 3 years since that post, I've seen a lot of post about injuries. I now take a very cautious approach, and have come round to your original thinking about applying 10% to the longest run. But the web is full of 10% applying to the weekly mileage. I just think that is too much for someone who's been running for 9 weeks.
But this is running, and so there are no rules that can apply to everyone, all of the time.
As we concluded three years ago, it is a guide, which can be strictly followed or over or under applied.
I think most of us, as we gain experience, would recommend erring on the conservative side. Slow and steady progress, really is the only way.
Marshmallow jelly babies - now there's a thought- like some sort of hybrid.....
The 10% of weekly volume is accepted sport science across all sorts of disciplines, not just running. As @Iannodatruffe pointed out in that post, it is a slightly arbitrary figure and 9% or 11% is hardly any different.
What it is based on is a sensible increase that is sustainable without-significant risk. It is not set in stone: obviously some people will be capable of less than that and some more , and if one week you happen to do 20% more you are not going to die, it just isn’t a good idea to keep piling that up week on week because the compound increase will be too great.
It is also a misunderstanding that you can only apply this to your one ‘long’ run of the week. If you just want to build your runs slowly and do 3 runs of 5k then 3 runs of 5.5k, 3 runs of 6.05 etc that is perfectly fine too. You will not be overtaxing your system or muscles. After all that is the principle by which you have just built up to 5k, why should it suddenly change now?
MarkyD and Iannoda have given great advice above👍🏼. The only thing I would add is try to consolidate your new distance every few weeks......it is not compulsory to increase EVERY week.
Enjoy 🏃🏻🏃🏽♀️
My understanding is that you would do three runs of 33 mins then the following week it would be three runs of 37 mins. And so on. You would only add the 10% in each week if that makes sense.
W9R1 - bit of an up and down one! 
When do you start to increase speed?
Aaaargh! I seem to have lost it 
Week 4 - 10 minutes?!
