Just finished week 9 - what next?

[Christrfc]

I’ve loved the progress I have made using the Couch to 5k app over the last 9 weeks. A brilliant programme which has taken me from being very unfit, overweight and feeling bad about myself to confidently running 5k and some 18lbs lighter.

Now I just want to keep going and build my running up to 10K. Has anybody got any recommendations of a good App to help me to the next level? Any advice appreciated.

[Darude Graduate]

Huge congratulations on completing C25K with superb results. 😀 Very well done!! Go grab that graduate badge!

I completed C25K last year, but I haven't been able to reach much further than 5k. But to be honest I haven't tried, I'm still exhausted after 5k! 😅 My first goal was to speed up my runs, for which I managed to shave off just 3 mins over the last 6 months.

A runner friend told me, to get more comfortable with 5k, your body must be comfortable with longer distances. So I now have a personal target of a "gentle" 10k this year.

I just read a post earlier, "10k in 10 weeks". The op received many negative replies, which I found quite interesting because the Bridge to 10k community here on Health Unlocked have a plan to reach 10k in 8 weeks.

The 10k in 10 weeks post:

healthunlocked.com/couchto5...

The Bridge to 10k plan: healthunlocked.com/bridgeto...

I'm looking forward to finding out a realistic plan that works (comfortable and injury free). Looking forward to reading replies and any advice you receive.

[Christrfc Graduate in reply to Darude]

Thanks for the info Darude. I’ll have a look through those links. I just want to stay motivated now that I have got this far and another App encouraging me to get out will definitely help!

[purplewalker Graduate]

Well done you! Inspiring me for last 3 weeks that’s for sure!

[Christrfc Graduate in reply to purplewalker]

Good luck for those last three weeks. I think I enjoyed those the most. Great feeling when you run without the recovery walks part way through. Just get into a rhythm and keep going! 😁

[Jell6 Graduate]

I think the comments that Darude is referring to were because the person had no running for several months.

It appeared that they wanted to cram two runs a day in to achieve a target.

Of course you can safely get to 10k in 10 weeks.

JuJu's plan on the Bridge to 10k will get you safely there in 8 weeks.

Consolidate first though, run for 30 minutes 3 x a week for a few weeks, then have a look at what is possible.😊

[Christrfc Graduate in reply to Jell6]

Thanks Jell6, I’ll definitely consolidate for the next 3 weeks, by repeating W9, before moving on to the next target. JuJu’s plan looks a good place to start. Thanks for taking the time to reply.

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner

This guide to post C25K running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[Christrfc Graduate in reply to IannodaTruffe]

Thanks for the link. Some great advice there. Gonna repeat week 9 for a few weeks then build from there! 😁