5K graduated!

[Moorlandlass]

Finally completed the last run today. I extended the run from 30 mins as I wanted to run 5k - took me 34 mins 53 seconds. Feeling proud! What next? I'd like to be able to run 5k in 30 minutes. I've also decided to enter the local 10k in October - in time for my 59th birthday! Any recommendations for a good training programme to take me from 5k to 10k?

[Oldfloss Administrator Graduate]

HUGE congratulations... and well done to you...

Now. A couple of weeks of consolidation... mixing the runs up, shorter, middle distance and 30 minute ones...

Run, run and more runs.... the more you do, the more it evolves.... and weirdly, the longer, slower, relaxed paced runs, are the ones that build everything up. Strength , stamina and yes, eventually speed.

Head across to Bridge to 10K and find some great advice there. too.....

[MissUnderstanding Administrator On a break Graduate]

This is super news! Congratulations!!

If you d like a virtual badge, drop Mummycav a line on the thread below and you’ll get the word “graduate” next to your name…

healthunlocked.com/couchto5...

I followed the Magic Plan over on Bridge to 10k. That worked well for me, but there are loads out there. The Nike Run Club app also has one I’ve followed recently and enjoyed. It’s mainly a case of deciding what suits you. Here’s the magic plan…

healthunlocked.com/bridgeto...

Come and say hi on Bridge! You’ll be very welcome and there’s loads of support there for the next stage of your journey. Exciting times!

healthunlocked.com/bridgeto10k

[penfold96 Graduate]

Congrats as someone who graduated in the last week too, I know how it feels 🤩

I'm consildating for a couple of weeks before a week away and then onto towards 10k but haven't decided what plan to follow either so I'll be keeping an eye to see how you get on.

[drl212 Graduate in reply to penfold96]

Well done, PF96!!

Enjoy those consolidation runs! Each one is like a pat on the back for accomplishing the C25K!!

[Bluechoc]

Well done! I've found the follow on runs in the app are very good. The longest run is 40 mins and the speed run and intervals should get you running your 5k a bit faster. The last time I did a 10k I had a printed schedule (that's how long ago it was!) I think the longest run I did was about 40 mins though, so maybe the Steve Cram runs would prepare you for the 10k?

Good luck! X

[Aduke144 Graduate]

Congratulations and many happy runs in the future! I have not quite managed 10k though I'm getting closer, and for me taking it slow and really listening to my body worked best. I hope you find the right way forward for yourself!

[00marks Graduate]

Congratulations on completing C25K!

[Teaching]

Congratulations 🎉👏. You did it.