Life After Graduation

[Oldwoman65]

Is there a program the same as C25K to build up to 10k I've really loved doing the program, twice. I like being told when to run and how long I've been running

[AlMorr Ambassador Graduate]

No but try Ju Ju's Magic 10 plan, that's not an app but a training course a little like C25K to get you to run a 10K.

[Oldfloss Administrator Graduate]

Here is a link to a great plan which many of us use... it is fabulous!

healthunlocked.com/bridgeto...

But there are plans out there if you need a voice in your ear?

NRC Guided Runs... there is a 10K one...

runwithcaroline.com/the-bes...

[Cmoi Graduate]

Hi Oldwoman65 , the Magic Plan mentioned by AlMorr is at healthunlocked.com/bridgeto...

It's brilliant, but not audio-guided. The issue with making audio guides for distance runs is that everyone runs at a different pace, so the commentary would need to be of variable duration. You can, however, set Strava (for example) to tell you every time youv'e run 1km, so you could use that in conjunction with the plan.

You might find Nike Run Club plans helpful - I've never used them as I dislike training and out-of-context instructions. Same goes for Garmin.

[Oldwoman65 Graduate in reply to Cmoi]

Thank you for the advice. I'll look at what's out there

[MissUnderstanding Administrator Graduate]

The magic plan got me to 10k. Just adding my recommendation for that one! I would add some of the NRC guided runs if I were to do it again-you can choose ones of the right distance or approximate right time. The guided runs are a bit marmite but I’ve found them really helpful. I like a bit of chatter and they’ve really cemented how to run at a conversational pace for me which I never nailed during the c25k programme.

If you’re not there already, come over to the Bridge to 10k board. You’d be most welcome!

[Oldwoman65 Graduate in reply to MissUnderstanding]

Thank you MissUnderstanding. I'm very slow but loving being out running again after a knee problem. My aim is to go further not faster. I'm too old to go faster😂

[MissUnderstanding Administrator Graduate in reply to Oldwoman65]

Good luck to you! Speed is overrated.

[Dendev75 Graduate in reply to Oldwoman65]

That’s my aim too, my pace seems to have been the same for ages and I’m fine with that but would also like to get past the 5k distance.

[limberlou Graduate]

If you have access to podcasts there is one called Bridge to 10k by Bluefin software, which my asked and my daughter have both used successfully. It is similar to the NHS C25k one… 3 runs a week, someone guiding you with “ you have 5 mins/ 2 mins/1 min left…. then Walk” and suitable music. I still use that now quite regularly, as I quite like the music. It starts with 4 x 10 min runs with 1 min walks and progresses week by week to 60 mins running. My daughter managed the 10k in that time but I hit about 7.5k and had to extend a bit like her for my 10k. But then she is 35 and I am 69!!!

Hope this helps 😄

[Oldwoman65 Graduate in reply to limberlou]

Thanks limberlou I'll have a look at it. Sounds a possible option. I like someone telling me where I am in the run. I still listen to Michael Johnson and repeat week 9 run 3 over and over😂

[Dendev75 Graduate in reply to limberlou]

This sounds like something I need too, thanks for sharing. Is it an app or podcast?

[limberlou Graduate in reply to Dendev75]

It’s a podcast.

[Dendev75 Graduate in reply to limberlou]

Thanks 😊

[Cmoi Graduate in reply to limberlou]

A Bridge to 10k program that targets 10k in 50 minutes?! Presumably written for (and most likely by) those who are young, in good physical and mental health, probably male, and running on a well-maintained flat surface, or perhaps on a treadmill. Unrealistic for most novice runners.

[limberlou Graduate in reply to Cmoi]

Sorry I’ve just edited . It’s 60 mins not 50 ( fat finger syndrome 😥). Yeah I cdnt do 10 k in 60 mins even -takes me 82….but my young (35 yr old ) daughter did.

[Cmoi Graduate in reply to limberlou]

Ah, that makes more sense, thanks limberlou . I still think it's unhelpful to set a 10K target for 60 minutes though for the reasons already mentioned. That's the beauty of the Magic Plan and its 60-minute and the 10K versions.

Incidentally, if you enter your time and your daughter's time into an age-grading calculator, you're the better runner of the two!

Fwiw I've only run 10k in under 60 minutes once. I've never run 10k entirely on roads, nor one with less than 119m elevation gain - a typical 10k for me would be at least 200m+ elevation gain. While that's not conducive to speed, in my case it's conducive to fun!

[limberlou Graduate in reply to Cmoi]

I agree but it’s like the C25k , very few people do 5k in 30 mins but Couch to 30 minutes doesn’t sound so catchy 😂😂

[nowster Graduate]

The only essentials you might need now are a stopwatch or a countdown timer and your own soundtrack of choice.

[Leotigris Graduate]

I'm using the magic plan combined with Runkeeper that tells me how far and how long I have been running. That might work for you too. I am a slow runner so my longest runs to date are 40 mins but i only cover a little more than 5k in that time. Not sure if I will ever reach 10k!

[Oldwoman65 Graduate in reply to Leotigris]

Thank you, not sure I'll make 10k either!