5k+

[paul1960]

just done 5min walk 5k run 5min walk 1k run 5min walk and another 1k rundont know why just tryed it seem t be very easy want to get up to 10k .a few more weeks yet i think

[UnfitNoMore Graduate]

Nice one! Just keep that 10% rule in mind and you’ll soon be there.

[paul1960 Graduate in reply to UnfitNoMore]

sorry but i dont understand

[UnfitNoMore Graduate in reply to paul1960]

Ok... you graduated running 5k 3 times a week, for 15k weekly... so you should only add 1.5k to your next week... that gives you 16.5 total for the next week... 18 for the next, 19.5, 21, 23 etc

This minimises injury risk while you extend distance .

[paul1960 Graduate in reply to UnfitNoMore]

right i see i think because am doing to much like i would do 21k this week and thats to much so i will knock it down abit and thank you

[IannodaTruffe Mentor]

Paul, please read the guide to post C25K running healthunlocked.com/couchto5... which explains the way forward for graduates.

Your runs need to be structured and planned, even if you are not following a particular training plan. Going random can so easily lead to injury and stop you in your tracks.

The 10% rule is your friend.

Take care.

[Jell6 Graduate]

As the others have said Paul, consolidation is the key here, and then maybe look at JuJu's10 k plan. I'm thinking of trying it as a New Year resolution if she will let me do it minus the squats and planks.!

You are doing so well it would be a shame to end up on the injury couch ( believe me, it's a bugger of a place to be)

[Tasha99 Graduate]

Do ju-ju-‘s plan. She’s just starting it off. Look in the pinned posts on the bridge to 10k forum 👌🏽