First ever park run and next challenge…

[Aimeebaby28]

Happy new year everyone!

I graduated from couch to 5k on December 6th and have been doing some consolidation 5k runs since then. I actually take normally around 42.5 mins to do a 5k but I promised myself to do park run on New Year’s Day and finished in sub 40 minutes!!

I still feel very slow but as I’ve done 3+ weeks consolidation, I’m now considering progressing on to 10k. Is there a similar couch to 5k app with Laura still? I have tried one before but it just beeped to walk / run and I missed a person talking!

[AlMorr Ambassador Graduate]

Congratulations on completing C25K, try Ju Ju's Magic 10 plan if you want to run a 10K, not an app but a training course a little like C25K.

[Instructor57 Graduate]

Well done with your sub 40 min 5K Come over to the 'Bridge to 10K' forum .

And take a look at Juju's magic plan !

healthunlocked.com/bridgeto...

[IannodaTruffe Mentor]

Welcome to the forum and many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[Cmoi Graduate]

Hi Aimeebaby28 , I found the Magic Plan worked brilliantly.

There isn't a specific audio plan for getting to 10K with Laura. However, since you say you missed someone talking you through, you might want to try Nike Run Club audio coached runs. Many people enjoy them, though I've never used them myself, not being a fan of people telling me what to do!

[nowster Graduate]

Well done in doing your first parkrun.

In my first couple, I got swept up with the crowd and found myself going faster than I was eventually comfortable with. So much so that I had to walk parts of my first two parkruns.

A common worry is "I am slow". No, you're not.

If you keep pushing yourself in all your runs you will miss out on the happy relaxed runs, and possibly risk hurting yourself. (The times I've got injured have been when I've been trying for speed.)

It's often said here that you should go further to go faster, and it's true. The pace that I could run for long periods quickened the more I extended my distance. I don't think the speed I'd do a 100m sprint in has changed much, but my medium and long distance paces have improved considerably.

And as a graduate who has completed consolidation, the stabilizers are off. You're freed from a fixed routine. What you do now is up to you. Have fun!

You might like to look at the Magic Plan in the Bridge to 10K forum here.

[Aimeebaby28 Graduate]

Thank you all for the lovely replies, I have had a look at the Magic Plan on the 10k forum and it doesn't seem as scary as first thought!!!