beyond couch to 5k? Any recommendations?

[OysterCatcher66]

hello 🏃‍♀️ 🏃🏻‍♂️ 🏃

Just finished couch to 5km.

would like to continue up to 10km

Can anyone recommend any apps - I loved “running” with Laura and the c25k format so something similar would be awesome!

TIA 👣

[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...

To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...

Keep running, keep smiling.

[Hidden]

Well done OysterCatcher66 👍

So now comes the fun stuff, consolidation time, get that 5k distance established and enjoy exploring new routes etc.

Then have a look at the link below it may be what you need

healthunlocked.com/bridgeto...

[OysterCatcher66 Graduate in reply to Hidden]

Thankyou for sharing this. I looked a few apps but they weren’t for me. I will look at the info you’ve shared. Thanks again.

[MissUnderstanding Administrator Graduate]

Congratulations! Such a great achievement. Hope you’re celebrating? 🎉 🏃‍♀️

You need to consolidate your progress first by sticking at a maximum of 30 minutes for a few weeks before trying to increase your distance or pace. That doesn’t mean every run should be the same 30 minutes. Do some shorter ones. Try some new routes. Go up a hill!

It’s a good time to think about what you’d like to do next. If you want to increase your distance, the magic plan linked to above is a great way to build to 10k. That’s what I did. I’m a bit of an unofficial ambassador for the Nike Run Club app. That’s got a great selection of guided runs on it that could be suitable for both consolidation and using afterwards. The style is a bit different but it’s got me out of a running rut after hitting 10k and not really knowing what to do next. If you do decide to check that out (it’s free), it’s worth sticking to the easy/recovery runs first because they’re the most like the couch to 5k runs. There’s no warm up/cool down walk on the commentary-do those first then start the run on the app. If there are any above 30 minutes you like the sound of, you can walk the end. “Easy run” is a good one to start with. I really like “Running towards your goals” which could include both a warm up walk and a cool down one as it’s 40 minutes long. The speed runs are a fantastic change when you’re ready for them.

There are lots of recent graduates over on Bridge to 10k. You’d be most welcome to pop over! There’s also a quest just starting where you set your own goal and get a bit of chatty support with keeping on track which might be of interest.

[OysterCatcher66 Graduate in reply to MissUnderstanding]

This is exactly the type of help and information I need. Many thanks for your reply.

[UnfitNoMore Graduate]

Welcome, congratulations and yes, the Bridge forum and the magic plan are the best way forward.

There are apps to 10k, but I have yet to see one that I rate the plan within… including the app that I am going to recommend, IMO the plans on it suck. The reason I’m going to suggest it though is for the guided (coached) runs that still allow music choice (if you run to music). The coaches talk a LOT more than Laura, but they (Coach Bennett especially) will have you running the right way, at the right levels of effort. Nike Run Club (100% free) is my recommendation.

[OysterCatcher66 Graduate in reply to UnfitNoMore]

Thankyou so much for sharing this. I really appreciate it.

[nowster Graduate]

Very quick summary:

Nothing extra for a few weeks. You've got to get your body accustomed to running for half an hour. This is important: your muscles have developed but your bones/tendons/ligaments are still catching up. Do not be tempted to run two days in a row.

Pick a plan if you want. The Bridge to 10K forum has The Magic Plan, which has two plans to take you to running for 10km or for a whole hour.

If you don't need a plan, freestyle it. Extend one run a week by at most 10% more (time or distance) than the previous week. Do shorter runs on the other running days of the week.

If you're interested in running with others, see if you have a parkrun in your area. It's a free 5km run and it's every Saturday at 9.00am (England and Wales) or 9.30am (Ireland and Scotland). parkrun.org.uk/

[Sidmouth203 Graduate]

I found Nike running club very useful someone giving you motivation if you want it and lots of variety of guided runs. It has helped me with consolidation runs.

[Dendev75 Graduate]

Congratulations 👏🏻 I’ve not long graduated (2 weeks ago) I have used the couch to 5k+ podcast and it has the lovely laura talking you through some consolidation runs - good luck