I just wanted to share that over on Bridge to 10k I will be starting a new 10 is the Magic Number 10k plan. So if you have graduated and are considering your next steps and would like to get to 10k then do come and join us. I post every Friday and on the first week I post a plan that you can print off to follow. Each week is also a vid of me reminding you of the runs for that week and sharing some hints and tips that may help you too. Here is a little taster vid:
When will the next one start? I don't expect I'll be able to manage all the way up to 10k, but I could benefit from a plan to extend the distance in a planned way.
It’s an 8 week rolling programme and you can jump onto week one when you are ready.
The FAQ Posts give good advice.Generally recommended minimum 3week consolidation period of 3x30 min runs /week or 3x 5k runs in whatever time it takes you, and as long as you are comfortable.
Laura’s C25k+ graduate podcasts are excellent for your consolidation and beyond.Stepping Stones, stamina and speed.All with audio fuel.
The 10 the magic number 10 k plan starts with a 2.5k, 5k and 5.5k.
I think they are organised or the 2.5k can be done as speed intervals Hard run , 5k easy run, and 5.5k starting long easy run.eg.
You progressively increase the one easy long run per week using the 10% rule.Upto the 10K.
The whole 8 week programme and 3 runs per week is published by JuJu with a supporting weekly video on running tips and hints.Can be seen on the pinned posts.
There is no pressure on you and you have not missed out on Fridays start.
In my humble opinion it looks after you just like C25k and is adaptive, so no question/ doubt you would not keep up, but there is no rush and I would follow the advice in the FAQ Posts.
Enjoy your PARKRUN, your own consolidation freedom, the Mentor’s FAQPosts, that’s a study not a quick read,Laura's podcasts when you are ready.
I was the same and when I graduated I went straight into 10k training as I needed the structure. If I hadn't done that its likely I may have given up as I was so used to the structure of being told what to do for each run... However we are all different, which is a good thing too
1234 cubed is so cool... however shouting it out over and over is a bit of a tongue twister. From the sounds of it you will be faster than the wind anyway
Sounds interesting, just done my first consolidation run week and missing that bit of structure (accomplishment feeling). May not be up for 10k but quite keen to extend distance a bit as my ultimate aim. Could you add me too please.
Hi ju-ju- unfortunately I’m going to have to hold off starting as I’m not 100% recovered from a quad strain. Although I’m back running I think the longer runs might be a bit much until I’ve built back up to 5k comfortably again.
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Graduated C25K? Want to come run across the Bridge to 10k?
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