What’s next for a boomerang C25k Graduate ??? Suggestions for 10k programme 🪃 🏃🏽‍♀️

[GetGemma]

Hi,

I’m also known as the come back queen amongst my sports friends ! I really couldn’t have managed 5k again without this programme, I wish I’d used it again sooner. I’ve struggled to get back to running consistently and would love to get back to 10k and half marathons running them not walk running…all in good time.

Any ideas for 10k programmes? My main sport is paddleboarding and I race too, so this will supplement that.

I’d like to run Mamtor again one day soon if not Sept/Oct!!

Recommendations welcome!

[MissUnderstanding]

Come join us here! This is what the Bridge to 10k forum is all about!

healthunlocked.com/bridgeto10k

I followed the Magic Plan to get from 5k to 10k. That’s very popular. You could use runs from the Nike Run Club app to keep you company if you like guided runs-they’ve got lots of suitable ones.

healthunlocked.com/bridgeto...

Congratulations on your regraduation and hopefully see you on Bridge! 👩‍🎓🏅🏃‍♀️🎉

[GetGemma in reply to MissUnderstanding]

Fab resource, I’ve just gonna and had a look and am inspired again! I’ll take your sound advice and try Ju-Ju magic plan. Theres also a NHS PDF in the resources with strengthening and conditioning, at the moment I need a fridge plan to keep me accountable and motivated at the moment.

TOP TIPS MissUnderstanding!

[MissUnderstanding in reply to GetGemma]

Brilliant! It really worked well for me-I also like a fridge plan (complete with stickers to tick things off with 🙈) and it was clear and simple to follow. There’s also a strength and flex forum here you might like a browse around. Very friendly and you’ll recognise many of the same names!!

healthunlocked.com/strength...

Great aim to get up Mam Tor again too. I used to live up that way and have done loads of walking around there. Lovely part of the world!

[nowster Graduate]

The usual suggestion is to consolidate around the 30 minute mark for a few weeks just to let your body get adapted to the strains of running before extending your time/distance.

Paddleboarding won't give your leg bones, joints, ligaments and tendons the same sort of impact strains, so should be a good complement to running.

[Yesletsgo Administrator in reply to nowster]

Paddleboarding helps your balance too, if you can't balance it's very hard to stay upright. Guess how I know 😂

[GetGemma]

too tip to hang round the 30 - 37 min mark. I was thinking I’ll build here and get my strength & conditioning locked in for a month. I’ve not anything significant in such a long time

[LottieMW Ambassador in reply to GetGemma]

lots of runs in that time frame on the free Nike Run Club app. All ran at an “easy” pace…what you would have been doing during C25k.

Congratulations and enjoy! 👏🏼😄🏃🏻‍♀️

[Oldwoman65 Graduate]

I love the photo

[Cmoi Graduate]

That's such a gorgeous photo GetGemma ! Why not stick it next to your fridge plan to remind yourself of what you can do?

[GetGemma in reply to Cmoi]

ha, ha, it’s when your at the trig on a race and people ask if your in an event. I’m there standing upright and breathing it all in. You’re right, I’ll change my phone screen saver , it’s nice to have motivation!!

Here’s another for you…

Running the ridge of Mamtor

[Cmoi Graduate in reply to GetGemma]

Ah thanks GetGemma , that's so lovely of you, another beautiful photo! My sort of running too, and an area I used to know well a (very...) long time ago. Happy running!

[GetGemma in reply to Cmoi]

I spy an ultra runner. You guys have the best fun - running & fuelling! Next challenges? If I weren’t already in the lakes SUP racing I’d be doing this as a walk & but if running sientries.co.uk/event.php?e...

[nowster Graduate in reply to GetGemma]

One advantage of running in that bit of Cambridgeshire is that it's relatively flat.

I did a (solo) HM to the north of Cambridge last August. Relentless flat can be boring, though. Especially if you end up running alongside a busy road because the path you'd planned to use wasn't viable.

For a moment I thought that event was going to be the March March march: marchmarchmarch.org.uk/

[Cmoi Graduate in reply to GetGemma]

As I've not done 50km+ I'm not officially an ultra runner GetGemma - my longest distance to date is 46.45km, 1835m elevation gain, in the 2021 Trail du Gévaudan. But yes, I love trails, not least because of the views and the snacks - I'd much rather fuel with sausage, dried fruit, chocolate and cake, than gels!

Now trying to build up stamina again after face-planting and messing up my leg at the end of June last year. 12k and 407m vertical in the forest this morning, which was fun!

[GetGemma in reply to Cmoi]

picked yourself up, cleaned up the cuts and nurse your bruises. I hope it’s not too bad of a set back.

Now is ultra anything over marathon? But within the community it’s 30miles/ 50k. Your were so close…surprised you didn’t round it up for Strava’s sake

I’ve walked 40 miles over the Malvern ridgeway to Reading. That’ll be a nice easy one to do!

[Cmoi Graduate in reply to GetGemma]

My faceplant was at the end of June last year - ironically, I'd gone for a run to celebrate two years since completing C25K! Fell on an easy trail, had to go to A&E as my cuts and scrapes were very dirty and I didn't know my tetanus status. Took about 4 months for my leg to feel reasonably normal again while running, so unfortunately it set me back a very long way.

My event was supposed to be a marathon, but ended up 10% over distance as it was on trails and they'd had to make some last-minute changes to the route. For some that would qualify as an ultra, but over on the Marathon forum the ultra badge is for 50km or more.

As the race finished in front of the local cathedral there was no chance of rounding up the distance! Tbh I wasn't that bothered anyway; I did the event for the experience and memories, not for a badge.

[MrsLydiaWickham Graduate]

Beautiful pic!

[GetGemma]

I should mention, I did the c25k and then started signing up for races. Castleton had an event called RUN YHA (now disbanded) and it was fell running a marathon over a long weekend. Let’s just say by the end of it I knew what fell running was 😂 it was a great introduction and a step up from local flat terrain & fields and occasional woodland.

[nowster Graduate in reply to GetGemma]

Would you say you run in Hope (valley)? 😆

[GetGemma]

I would do it again with running/walking poles!