5 to 10k

[Kitchenwonder]

Since completing my C25k i am still continuing doing 3 runs a week. I can now run 5k in 31 mins which i never thought i would. I am enjoying my runs and now i want to train for 10k. Is there a free app like C25k free. I have seen some but need a subscription fee. Any help and advice is greatly appreciated. Thanks

[IannodaTruffe Mentor]

Congratulations on your graduation fellow runner.

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

Keep running keep smiling.

[Kitchenwonder in reply to IannodaTruffe]

Thank you for your advice, greatly appreciated.

[AlMorr Ambassador Graduate]

I don't know about a free 10K app, there are B210K podcasts or the B210K Ju Ju's running plan.

If you wish to continue to running a 10K there also is the 10% rule, that's gradually increasing the distance you run every week or two weeks until you get to 10K.

What I did to achieve that distance was run a 5K on a Saturday and Wednesday, every second Wednesday I ran 1 Kilometre more until I got to 10K and got my Graduate10 badge next to my username on August 28th.

[Kitchenwonder in reply to AlMorr]

Thank you for your reply and will be taking your advice.

[ForbiddenPlanet Graduate]

I would echo what others have posted.

Just to relate my own experience, as I completed C25K a couple of weeks ago and since then I have done three equal duration runs every week, as before, but increased the duration of each run by 10% each week - so long as I remain reasonably comfortable during the run, as I regard getting injured as the worst of all possible outcomes.

It's working well for me so far, and I hope to reach 10K before Christmas, but staying comfy during the run, and injury free is my top priority. Enjoy your running!

[IannodaTruffe Mentor in reply to ForbiddenPlanet]

The 10% rule is usually applied to just one long run per week, keeping the other two or so at a lesser distance. That way you can have a break from running longer distances, which increase injury risk........if that is what you want.

[ForbiddenPlanet Graduate in reply to IannodaTruffe]

Thank you for that - much appreciated - I will change to just one longer run each week!

[Kitchenwonder]

Thank you and will be taking your advice. I am in no rush to complete the 10k. So will go accordingly as i dont want any injuries.

[Granspeed Graduate]

The companion site Bridge to 10k has lots of helpful advice. No app, but there’s a plan that you can print out, complete with useful strengthening exercises if you want them. 😄

[Kitchenwonder]

Thank you