Crossing the bridge from 5 to 10K

[EmpressOfTheSevenOceans]

For C25K graduates who are taking the next step!

W10R1 this morning, 3x15min runs with minute walks in between. I wasn't at all sure I was going to finish but I did, checked MapMyRun & saw I'd done 6.3K.

Hadn't realised I could run that far!

[AnnettePrice]

Hi Empress I should be doing w1r1 of bridge to 10K tomorrow. Though my plan is also 6weeks it starts with 4* 10mins with 1 min walk between for the 1st week

[EmpressOfTheSevenOceans]

Hi Annette, good luck!

My C25K app extends into B210K so the numbers carry on. It should have been 3 4x10s last week but I
improvised a bit, ran 5K twice, did 4x10 on Saturday & now I'm sticking with the programme.

How are you?

[ZefStar]

Hello! I'll be starting this again today or tomorrow, using the zen labs app. I've completed it before, got shin splints and took a break from it for ages. I think i need the structure of a plan to keep me motivated so I'm looking forward to getting back to it!

[welliesandsequins]

Hi. I have finished c25k and would love to continue to 10 k. Which apps would you recommend? Think I need one that uses interval training rather than just adding more time on to each run?

[AnnettePrice]

Hi Empress , wasn't in the greatest of moods but feel so much better after my run. I need to take a pic during walk part to show you, the woods around here are at their Autumnal best at the moment, seems to put everything into prospective.

W1R1 done.
I need to look more at 10k routes as I ran out of trail with 10 mins to go in the woods so I ended up on tarmac and my ankle is not likeing me for it.

I ended up doing 6.51k not bad considering my walk wasn't exactly what I would call brisk.

Hi Zef and Wellies so glad your joining us, expect lots of encouragement, support and gratuitous pom-pom waving :-)

Wellies I'm using the bluefin software Bridge to 10k iphone app. It has the interval training, GPS tracking and music playlist all in one. I've set it up at the moment to also let me know pace, I think I'll turn that off until I get closer to the final week as I know it's more the running for a certain length of time rather than pushing the pace for me. It's not free and there might be others out there that are.

[ZefStar]

The zen labs app is much like the NHS couch to 5k app, starts or with runs of 10 minutes and then periods of walking.
Working out routes can be tricky when you start running for longer distances. I go round the village a couple of times but it does get boring! Need to download some more tunes to keep it interesting

[EmpressOfTheSevenOceans]

Hello Zef & Wellies!

6.51k is great Annette! Love to see the picture. Hope your ankle cheers up soon.

I use the zen labs app too, the steps up are just big enough to be challenging without being impossible although I did repeat the odd week during the C25K.

I work in Central London so I do most of my runs in the morning along the South Bank. At 7am most of the people there are sweaty, panting runners - which means I fit in nicely and I can run to the end, then turn around & come back.

[AuntieStella]

I've recently 'graduated' from C25K and now run 3-4 miles 3-4 times a week.

I've twice run 10k, so I know I can do the distance. But I'm also working on improving my pace (over 4 miles I average 9min10 and I'd like to get that to 9 min). So I'm adding a bit of length (I run a loopy route round a local park, and add loops to vary it a bit) and trying to run faster.

My weakness is setting off too fast, and also it always seems to feel bad at about 2.5 miles.

[AuntieStella]

"Need to download some more tunes to keep it interesting"

I know just what you mean!!!!

[EmpressOfTheSevenOceans]

I'm going to give audiobooks another go I think.

[KanyesVest]

Can I join? I need a challenge. I used to be able to plod run 10k but I have lost my mojo. I did manage 7k on Sunday, which I was very pleased with. I use the zen labs too, found it good before so I'm hoping it will work for me again.

[EmpressOfTheSevenOceans]

Absolutely Kanye, welcome to the thread!

I'm definitely plodding. I'll worry about speed once I've got my stamina up. I like the sound of a loopy run, AuntieStella.

[KanyesVest]

Thanks Empress.

For anyone who likes podcasts, I find audioboom is a really good app.

[ZefStar]

Building up the courage to get out and run now! The wind is howling and I'm freezing cold already in the house. Let's see how it pans out.....

[EmpressOfTheSevenOceans]

It's bucketing down outside so I'm not going to run this morning BUT that means I need to get myself signed up at a gym fast.

[ZefStar]

I did it but I can see a lot of future runs taking place at the gym since I hate being cold with a passion. And I love spinning.

[EmpressOfTheSevenOceans]

Good on you!
I'm not worried about the cold, I normally end up pulling my fleece off after a few minutes. But bucketing rain, no.

I haven't tried spinning but lots of people tell me it's good.

[AuntieStella]

It's a running morning for me. It was bucketing down when I woke up, but seems to be easing off (or is that just wishful thinking?)

I run once I've kicked the DC out to school, so will be off soonish. I'm wondering whether to run on paths today (much of my usual loopiness occurs on grass or dirt).

[EmpressOfTheSevenOceans]

Might be a bit less muddy on paths?

[AuntieStella]

It was!

I tried the first bit where I would usually run, and gave up as too wet/slippery/puddly/muddy after about 20 yards. Instead I ran on the pavement around the park and an extra bit (came in just short of 4 miles/6.2km).

[EmpressOfTheSevenOceans]

Nice work!

I've just emailed the gym near my work to get some idea of whether I could realistically jump straight on a treadmill in the early morning or whether they're normally packed, in which case I'll work something else out.

I'm signed up for a charity 10K next May & nearly everyone I know is sponsoring me so there's no question whatsoever of getting off the hook.

[KanyesVest]

45min/6km run this morning. it wasn't pretty! I included a 1.2km hill that I've been avoiding for months though, so that's an improvement, even though I was almost at a crawl by the top!

Good idea to sign up for a race, Empress, I might try to find one too.

[AnnettePrice]

Kanyes that's good going esp with the hill. It's definitely longer than any of the ups on my undulating route.

I don't want to get gym membership as I won't always use it but I'm determined that the weather isn't going to stop me running. I have found pay as u gym so I might give that a go on the bad weather days.

[EmpressOfTheSevenOceans]

I'm determined that the weather isn't going to stop me running.

I know that's the right attitude, but I think I need to be realistic about what I will & won't do - especially in bucketing rain or sleet or ice...

Having said that, PAYG might be a pretty good idea. Thanks Annette!

Kanye, it's definitely keeping me motivated.

[KanyesVest]

Ha, I wish I could keep myself motivated

I can't get used to a treadmill at all, I need the "just get to the next corner/road/light" of outdoors to keep me plodding. I find a baseball cap invaluable in the winter for running, only way to keep the rain off my face.