I'm currently 4 weeks away from completing C25K and so far haven't faced too many issues. I tried C25K a few years back and gave up at around week 4 due to knee pains - this time, everything seems to be falling into place.
In May, there is a 10k in my area, but it'll take place 4 weeks after I complete C25K. is it feasible to increase my distance from 5 to 10k in 4 weeks, or would I be asking for trouble?
I know it'll be hard, but I like a challenge and it would be something tangible to work towards.
The entry fee is the only sicking point. If it's going to be too difficult or risk injury, I'm not sure I want to risk wasting the money!
Written by
Spammachine
Graduate
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Week 9 is quite intense for us new runners, running 3 lots of 30 mins in a week. And to build on that over 4 weeks to double the distance is a lot. I’m still running 3 x 30 mins per week 2 weeks after finishing C25K with no pains or injuries and a sub 28 min 5K, so take it easy and enjoy it. Don’t burn out too soon .
Well done on getting this far and fabulous enthusiasm. I guess anything is possible but not necessarily sensible or wise. As RR wrote, ask yourself after W9R3. It's suggested to do 3 weeks consolidation of 9 x 30 minute runs. You don't need an organised event to try 10k distance. Also depends if its a run or a race you intend to do? The 5k Park Runs are free and every Saturday 9am. There is a Bridge to 10k forum on here. Good luck.
After graduation we recommend that you consolidate at 5k/30 mins for a few runs, until you are comfortable with that, before moving on. Increasing distance is best done within the guidance of the 10% rule, which is the recommended maximum for increasing weekly training load and from a base of 3 X 5k runs per week it is possible to reach 10k in four weeks, while complying with the rule. However, that leaves no room for the consolidation.
We are all capable of doing all sorts of amazing things beyond our normal bounds, but whether it is wise to push our bodies to do things they are not yet conditioned to do, is another question.
You could probably do the 10k, but personally I think it would be increasing your injury risk beyond a sensible level, risking a halt for days weeks or months.
Is it worth it?
The slow steady progression is the safest way forward and there will be plenty more 10k runs in the months to come.
Possible... maybe. I’m with IannodaTruffe, it would be an injury risk. I bet there’s also a 10k near you in June, July, August, September and October, and maybe also through the winter.
I’m in week 9 and running well and have a 10k planned for June 2nd. That means I have 9 weeks from Sunday to build up to 10K and I plan to use Jujus plan. Plus some hill work!
Good luck if you do crack on sooner, if your body holds up, then the mind is what will get you through it.
Personally, I need to gradually build up but we are all different. 👊
I had the exact same challenge as you. I started my C25K in Feb with the aim of entering a 10K in May giving me 4 weeks at the end of my C25K. However, I got injured in W6R2 last week and have to rest up for the rest of this week before restarting W6 again next week.
This will only give me 2 weeks before the 10K so I've decided against it. However, the organisers are also hosting a 2K and 5K so I am going to drop down and do the 5K pending no more injuries.
I probably got my injury because I was pushing myself too hard to complete the 5K to a standard were I could move up to 10K. I've decided to back off the pace and concentrate on completing C25K avoiding any more injuries. The last thing you want is an injury that is going to put you out for longer or cause yourself more serious damage.
You will know your body better than anyone so the decision is ultimately yours. Just giving you the benefit of my hindsight
I like Kdwg 's suggestion of doing the 10K using a combination of running and walking if you still want to do it while reducing the injury risk.
Injuries caused by over-training are the most common type reported on this forum. We see someone graduating from C25K who then immediately sets an unrealistic goal of the type "I want to run 5km in 14 minutes" or "I 'only' ran 3k in 30 minutes and so I am going to run for 50 minutes to get to 5km" or "I want to run 10km and so I just went out to see how far I can run". Within a few weeks, they have broken themselves and are back on the injury couch.
The advice from this forum remains
* Have a period of consolidation after graduating;
* Consolidation means running for 30 minutes without any further goals;
* After consolidating, stick with the 10% distance rule;
* After consolidating, find another progressive training plan - like JuJu Magic 10km;
* After consolidating, don't invent your own plan.
Hi, well done on your progress so far. Personally I think it will be a bit soon after. As some others say, wait till you’ve got to end of week 7 at least to see how you feel. If you would be happy to run part of the race and walk the rest then go for it but I think it would be more sensible to sign up for one in June at least.
Instinctively it feels as though it would be a bit too early if you started C25k from being inactive. You’ve mentioned knee problems previously and you don’t want to risk that again. If running is adding to other activities and you are already physically fit, it may be possible, but there are absolutely loads of 10k races out there throughout the year!
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After c25k
Graduation plus 4 weeks
Progress after C25k 
Entering 5k runs after graduation 
Life after C25K: first 10k - 6 weeks to go
