I need a programme

[Pete1w]

So after I graduated i am keen on upping my distances to 10K. However I feel I'm now "just running" if that makes sense. Do I just keep running for longer periods? Do I run 6 K for a week then 7 K etc until I reach 10K? My last couple of runs have included some hill work but obviously this has had an impact on my 5 K times but I think it benefits my overall fitness. I need to know if I'm improving or not or I feel I will lose focus and become a little bit bored of "just running". Help please.🤔🤔

[cheekychipmunks Graduate]

There’s the B210K forum which gives tons of advice. Might be worth taking a peek over there. I know loads swear by it. 😀

Or here’s what I do. All credit goes to Jay, who gave me the idea when I was in the same predicament to you.

I run 3 times per week. 1 x 4k, 1 x 5k (parkrun preferably) and 1 x 5k which I’m increasing each week by 0.25k. I’ll be on 5.75k next week and my split km times are improving gradually each run.

Maybe that’s too slow progress for you, but just an idea to throw out there. Have fun! 🏃🏃

[misswobble Graduate]

Check out the stickies!

10 is the magic number programme

C25k+ Stepping Stones podcasts

Sami Murphy Bridge to 10k podcasts

Do em in that order

It’s all here and free Hours of running 💪👍😃

Do take time To have a read as it’s all here 🙂

[Pete1w Graduate in reply to misswobble]

Thanks but please forgive me for being a bit thick. Where and what are stickies?????

[misswobble Graduate in reply to Pete1w]

My bad, sorry. Pinned post to the right if on a tablet or pc

[Pete1w Graduate in reply to misswobble]

Found em. Ta very much. Hopefully this will keep me motivated to carry on and step up to the challenge.

[IannodaTruffe Mentor in reply to Pete1w]

I hope you have found this guide to post C25K running healthunlocked.com/couchto5...

[misswobble Graduate in reply to Pete1w]

Good 👍. Have fun. Plenty of clips of the 10 of the magic number programme which will give you insight into what to expect.

[dory950 Graduate]

I am just coming to the end of a 5k to 10K powered by active it’s 3 runs a week with the longer run increasing by 5 minutes a week until you get to 60 minutes. It is excellent. I was never going to run more than 5k when I graduated ha ha nearly at 10K now !

[icklegui Graduate]

Hi Pete, do have a look at the post that IannodaTruffe linked to, it has all the ideas in there!

I know you have posted in Bridge to 10K though and i wondered if you had seen the posts by Fabulous450 ? She is doing a plan from the Nike run club app, it sounds like it's got some variety. Not sure what the plan is aimed at (whether it is speed or distance) but she sounds like she is having a ball. Or, ju-ju-'s plan gives you a short run each week that you can use for something interesting like fartleks/intervals, so it's not 'just' running.

Perhaps also - do you have a change of scenery available to you? I like to explore new areas on my runs.

[Fabulous450 Graduate in reply to icklegui]

Yes, I am having a blast Petew1! I did read the Post C25K guide and that helped me to think through what was next for me. My only mission at the time was and still is to keep running and keep enjoying it. I had a look at a few running apps, but I was drawn to the style and variety of content in the Nike+ App.

The Nike+ App creates a programme for you to achieve the goal you set, such as 5k, 10k, Marathons, (totally up to you 😁😍). You also say by when. Then a programme is built for you based on some current stats, such as your longest and fastest run to date (its ok not to know the detail too. The app will use the stats from your future runs and offer to adjust the plan according to your results 😉). The basic principle is to improve both distance and speed and in order to do that, there is a wide variety of runs, such as 4x 400m speed runs in your programme. Some runs are as short as 15 minutes, but it's a challenging 15 minutes all the same. There are lots of single guided runs on there too. You don't have to be following a programme at all. The obligatory rest days are also built in 😁.

For me, there's always a run that fits how Im feeling about a run on the day and that really has kept running fun for me. Sometimes I substitute the run in the programme for a guided run. That's ok too 👌🏽. You are asked if you want to assign that to one in your current programme for the week. For me, it is the ultimate freedom in running your way! I'm sure it isn't for everyone, but I absolutely love it! I mostly run alone, so it's my running buddy! 😍😁❤️

[icklegui Graduate in reply to Fabulous450]

Wow thanks for all the detail! I see your posts and picked up on the overriding theme of "it's awesome" might have to check it out one day myself!

[Fabulous450 Graduate in reply to icklegui]

It’s worth a look icklegui! I’ve always been a little scared I would lose my running mojo post grad, but I think I’ve nailed it with deciding to sort of go it alone for a while. 😁❤️

[Silverfox1943 Graduate]

Try joining a running club if there is one near.

[Pete1w Graduate]

Wow some great advice there. I think after reading all the information I will try a plan that consists of a quick 4K run followed by a "normal" 5 K run and finish the week off with a slow run to increase distance. How does that sound? I have found a local 5K park run so I am tempted to run the course on my own first before joining in and running with a group. I checked out the website and the course record is 18 minutes....😆😆 Wish me luck you lovely people.

.

[Razouski]

Don’t be put off by the speed kings and queens at Parkrun. There are plenty of people at all different paces, including those who walk the entire course. It’s not a race but meant to be fun. 😀