How would you...

[Enxo]

...go from running for 30 mins non-top to 60 mins? Still running 3 times a week: adding 5 minutes a week for 6 weeks?

[Buddy34 Graduate]

Or you could add 500 meters to one run per week.

[Grannyhugs Graduate]

Or you could pop over the bridge and try ju Ju's magic plan. Generally add a maximum of 10% a week . Is this your next target? I got to 60 minutes very quickly after c25k by running so slowly on a planned distance run that it took me 67min 😉

[IannodaTruffe Mentor]

The recommendation is to only increase your weekly training load (distance or duration) by only 10%, which is normally applied to only one run per week.

[shrinkingjaz Graduate in reply to IannodaTruffe]

Sounds advice, Enxo 😊

[sTrongFuse Graduate]

I started out stretching one run a week by 5 mins or 500m. After a few weeks, I felt confident to move on to JuJu's plan on the bridge forum. Got myself up to 60 mins (running 8k), then up to 10k and the rest, as they say, is history. Just build gradually and steadily, there's no rush and the last thing anyone needs is an injury to set them back.

[Enxo Graduate]

I run at 11 mins per km so 5 k would take 55 - 60 mins. To run consistently for 60 mins is my next goal. 60 mins , 3 times a week would be super!

[SueAppleRun Graduate in reply to Enxo]

Our first 5k took 52 minutes and did that about a month after graduation, don’t increase too quickly or you might injure yourself, once graduated and consolidated do one longer each week until you get there

Good luck and have fun

[Enxo Graduate in reply to SueAppleRun]

How about: 30, 33, 36, 40, 44, 48, 53, 58 mins?

[mrrun Graduate in reply to Enxo]

It doesn't quite work that way, nothing on paper transfers to real life in equal measure. You need to be comfortable running for 30 minutes three times per week. As in comfortable, rain or shine. In my case that took months before l moved up. Running for an hour three times weekly l simply wouldn't recommend. You need to mix the game. One 30 min run slow, another 30 min tempo run, and then a slow/moderate 1hr run, is how many do. Or similar thing but based on km's but that would take longer or shorter in minutes, depending on what you can do physically. In any case, any increase must be moderate or else you can get hurt, which takes the whole thing back to the drawing board. You wouldn't want that.

[Granspeed Graduate]

I used the timed version of Ju-Ju’s Magic Plan over on Bridge to 10k. It’s great for slow & steady runners. You can print it out & keep notes, plus thee are some useful strength exercises. Once I was really comfortable with one 60 minute run plus 2 shorter runs a week, I shifted to the distance version but started with the distance I could comfortably do in an hour. Worked well for me & now at 10k. 😊 It’s a nice, safe way to up the time & then the distance.

[Enxo Graduate]

Cracking plan Gromet! Ahh... I’ve now seen the bridge to 10k or 60 minutes! Looks good. Thanks folks!

[John_W Graduate Ambassador]

Fantastic that you have your next goal sorted out BUT ... you need to finish C25K first and then consolidate for a month or so - get your body used to running 30 mins 3 times a week. Did you know it takes 12-18 months of regular running for you body to become fully adjusted to it?

[Enxo Graduate in reply to John_W]

Thanks for that...just needed to set my next goal rather than just plateauing.

[Speedy60 Graduate in reply to John_W]

I didn't know that. That's very interesting to bear in mind when I'm getting frustrated with aches and pains. Thanks👍