Graduated C25K so went for it.

[Brooko]

5 walk 10 run 1 walk 10 run 1 walk 20 run 5.6 km

Could not have done that 9 weeks ago 😃

Thank you to everyone for the support 👍🏼👍🏼👍🏼

[Grannyhugs Graduate]

Great effort, this your new consolidation plan?

[Brooko Graduate in reply to Grannyhugs]

I am trying it until the 9th Nov then I am on the BT10K magic plan. I might need to walk a min after every 10 running for a while. The last 20 seemed around 2 mins to long. 😂 what did you do?

[Grannyhugs Graduate in reply to Brooko]

I did 3 straight runs of 5k no stops for 3 weeks. Do you need to slow down? Now I'm on the 10k course I've slowed right down so I can keep going for longer. It's time running rather than speed that matters. Useful?

[Brooko Graduate in reply to Grannyhugs]

Thanks I will try a straight 5k Tuesday and compare. I crunched the numbers now and I did a 41min 5k and covered 5.8km in 48 mins overall with 7 mins walking. So I should probably just aim for a 40 odd min 5k and see how that works.

[Grannyhugs Graduate in reply to Brooko]

General consensus is only increase by 10%per week so if you've just graduated on 30mins only go for 33. The bridge to 10k can be done on either time or distance. So you can do it aiming to run 60mins at the end rather than 10k. I know I wont be able to do 10k in 60min so target for me is to reach the 60 min mark.

[Brooko Graduate in reply to Grannyhugs]

👌 cool it’s worked so far so I will stick to the time plan.

[Grannyhugs Graduate in reply to Brooko]

Best of luck I'll keep looking out for your progress

[ForbiddenPlanet Graduate]

Well done. I finished Week 9 on Friday, and ran my first 5K this morning. Still outside the benchmark, as I ran just over 5K in 31 and a half minutes, but I'm getting closer ...

[Brooko Graduate in reply to ForbiddenPlanet]

Lot faster than me at 41 mins 😊👍🏼well done ✅ are you moving on to bridge to 10k and Ju Ju,s plan from the 9th November ??

[ForbiddenPlanet Graduate in reply to Brooko]

That seems like an excellent idea. If I can work towards running 10K 3 times a week, I think that would be an achievement for me, and I would think I had my fitness well under control. Can already feel the benefits from the C25K.

[Brooko Graduate in reply to ForbiddenPlanet]

I trained Hiit and bike and weights 3 to 4 Times a week befor C25K and I can honestly say I was still unfit. After the program I feel more athletic and fit than I have for years. I am a convert to distance running.

[Annieapple Administrator Graduate]

👏👍🎈👑