Graduation and 10% Rule

[LinsH75]

Actually cannot believe I’m saying this but if all goes to plan, I should be graduating on Monday 17th August!!! Yay! I know I won’t reach 5k by the end of the programme and that absolutely fine! I’ll just bask in the joy that I can run/jog for 30 mins.

Just been reading up on the 10% rule. So, the way I see it, I should continue to run for 30mins, 3 times a week until it feels comfortable? And then begin to apply the 10% rule?? My understanding is that this rule means I should increase my running time by 10% of the total previous weeks runs. Am not wanting to rush into anything but would just like a clear picture in my head of what lies ahead. X

[Tasha99 Graduate]

Hop over to the bridge to 10k forum and look in the pinned posts for the magic plan 👍🏽

[LinsH75 Graduate in reply to Tasha99]

I will. Thankyou. Xx

[Blossom- Graduate]

Yep, spot on! I did three weeks of 30 mins. Then I've modified slightly in that I do one short fast (haha) 20 mins, 1 30 min and one longer plod adding the 10% ish to that run. Also dipping in and out of the c25k+ podcasts. Happy running!😀

[LinsH75 Graduate in reply to Blossom-]

Thankyou so much! Am actually looking forward to spending a few weeks at 30 mins! I still CANNOT believe it is me even writing these words! I’m 45 and have never ever been able to run! Hated it at school, was never any good at athletics/sports days etc! This prog is brilliant. X

[Blossom- Graduate in reply to LinsH75]

Yes! It's amazing! I'll be 66 in 10 days time & aiming to plod my 5k by then!

[LinsH75 Graduate in reply to Blossom-]

That is absolutely amazing! It really is. Am sure you’ll do it! What a lovely way to celebrate your birthday. Xx

[Hidden in reply to LinsH75]

How exciting! I haven’t planned on my graduation date as I chop and change my run days depending on my knees, lower back, sleep etc, it’s take. A lot longer than 8 weeks to get where I am now but I think I only have 6 runs left if that’s correct? Anyway exciting times and whoop

Whoop for your graduation bring it on!

[LinsH75 Graduate in reply to Hidden]

I’ve messed around with my days too. I like to run in the mornings as I start work (from home) at 7am. But like you, I don’t always sleep great so sometimes just cannot get up in time to do it and get back and showered for 7am! But it doesn’t matter how long it takes to get there, as long as we get there. 6 more runs??? Graduation is just around the corner for you. 💪🏻💪🏻💪🏻

[Hidden in reply to LinsH75]

It’s so mad! From nearly passing out at week 1 runs, too much sun, hills and not enough hydration! To running for 25 minutes with more in the tank aswell is such an acheivment for me x and we all work so very hard and we stick to our goals which will boost our self esteem massively ! I am even going to put this and future running challenges on my CV, I want to tell the world how well I have done lol x we have so much to be so proud of! Go us!!!!!

[LinsH75 Graduate in reply to Hidden]

Absolutely! It’s such a great feeling! When I look back at week one and how I thought it would kill me and have now finished week 8!! Absolutely go us!! 💪🏻💪🏻💪🏻😂😂😂

[IannodaTruffe Mentor]

I wrote this post some years ago healthunlocked.com/couchto5....

It may help.

Normally a maximum of 10% of the previous week's total distance or duration is added to one run in the following week.

3 x 30 = 90 minutes so in the following week you can add 9 minutes to one run.......or less if you wish.

[LinsH75 Graduate in reply to IannodaTruffe]

Just read the info on your link. Thanks so much. Really helpful.