Hey Guys!
I started about 6 months ago with the couch to 5k programme after not exercising at all for about a year and half!
I just ran my first 10K and finished in 47:23! Can I ask what kind of programs people used to improve 5k and 10K times after graduating from the couch to 5k app?
Cheers guys 
Congratulations! That’s a super quick time. Massive well done.
I’ve been using the Nike Run Club app to train for a half marathon which has had the added bonus of making all my times faster. It includes a variety of speed runs, long runs and recovery runs. It’s a bit cheesy at points but it’s made the biggest difference to my running since c25k. It’s also free so if you don’t like it, just delete and try something else!
Well done on that first 10k , and a great time !Wish I could do 10k in 47:23 😁 (mind you , I am 46 years older haha )
Why not come and join us on the Bridge to 10k forum .
healthunlocked.com/bridgeto...
You can also claim your 10k graduate badge there !
As far as programs are concerned you really just need to mix your runs up a bit .
If your running say 3x a week then do perhaps a short faster run or a Fartlek run , then say a steady 5k then a longer slower run !
This combination will help increase your normal pace in time .
This video may also help .
Love the killer whale training programme Instructor57 , David Attenborough meets Zombies, Run! 😜
I'm intrigued 🤔
Re-read your post carefully Instructor57 ! 🤣🐳🤣
🤣🤣🤣 'orca' !!!Stupid phone 😁
"Now run like you're being chased by an orca!"
Welcome to the forum.
You might find browsing through the FAQ Posts useful as they cover a range of running topics healthunlocked.com/couchto5...
Keep running keep smiling
Well done! Good time 👏
Well done mate! I started c25k just after Xmas after not exercising for about 20yrs lol I managed my 1st 10k run 2 weeks ago! It's a such a great feeling isn't it but I have to admit my time was a lot slower than yours
Well done Thomas. What a breath of fresh air to hear the progress of a young graduate too
Well done, that's a brilliant achievement 👏
Couch to 10k??
My first 10k 😃
First 10k
I ran 10k !!!! 
