Next goal is 10k 💖🏃‍♂️💖

[Cockneymick]

After over 2 weeks out due to a calf injury I did my second run tonight and did just over 5k in 30mins. I'll do my next run on Friday as don't want to aggravate my injury.

Feels great running again and my goal is firmly set on doing 10k, though will likely take longer than originally planned. Hope you are all well and progressing 👍🍀👊🏃‍♂️

[Tasha99 Graduate]

Hop over to the bridge to 10k forum 👍🏽

[Cockneymick Graduate in reply to Tasha99]

Yep I'm on there now, c u there👍🏃‍♂️

[AlMorr Ambassador Graduate]

That is a very good time for running 5K after your injury, nice that you're back running, goal now 10K, well done, you could try Ju Ju's Magic 10 plan if you want to or the 10% rule which is gradually increasing the distance weekly by 500m or 1K.

[Cockneymick Graduate in reply to AlMorr]

Thanks very much Al, 10% over increase over two weeks is the target I've set myself. 🏴󠁧󠁢󠁳󠁣󠁴󠁿👍🏃‍♂️🍀

[AlMorr Ambassador Graduate in reply to Cockneymick]

After my 10 miles run last Wednesday this morning I decided to go back to run 1 of week 1 of C25K, it was to practice a 5K run with interval training, basically the week 1 runs work out at 8/1 minute runs split with 7/90 second walking breaks, so I did all of those runs and the walking breaks as well, after the about 17 minutes the C25K week 1 finished, I then continued with Mapmyrun, running continuously until I completed the full 5K, next Wednesday it will be the first run of week 2 of C25K. 😊 🏃🏾

[Scotdee Graduate]

Great you are recovering! Do take it easy though so your calf really gets back to full strength!

[Cockneymick Graduate in reply to Scotdee]

Hi thanks for that and yes good advice, I'll probably rest now for 2 days in between runs until fully recovered 🏃‍♂️👍

[Karatekid9 Graduate]

Oh wow!! That is good going. I've just taken a week out because of slight calf strain and did 33 mins yesterday at very slow rate. Think it's wise to not try and push yourself too far too soon. Good luck with your progress onto 10K - I'm still working towards 5K but is good to have an aim.

[Cockneymick Graduate in reply to Karatekid9]

Hi thank you, yes you're absolutely right I need to take it easy for a while. My primary goal was always to exercise regularly, which I'm doing. It took me a while to do 5k but as long as I'm exercising I'm happy! 👍🏃‍♂️