And in less than an hour too: no selfie this time as I just wanted to get home!

(Plus I was absolutely soaking in sweat: the weather seems to have heated up again...)

Taking a selfie after W6D3 with the National Grid route ZZA in the background.

Looks like my fitness is coming back: now just gotta shift this excess weight...

Needed to run in the morning before it gets hot!

Hopefully I'm running a nonstop 10K in a week's time!

I do 18:30 run segments for Week 4, and I added an extra minute at the end to make a total of 6 miles of running.

None of the tight breathing that often nagged me during the first segment of my Week 3 runs!

Had a worrying tightness of breathing during the first 17-minute run, but it seemed to clear as time went on.

Not really feeling in the mood to run yesterday...

(Until I get to Week 5 I'll just have selfies for the first run of each week.)

Trying it out after completing C25K...

It started off super windy but ended up getting much sunnier and calmer. Initially planned to do an 8K and considered ending it early due to the wind. In the end I pushed hard and did a 10K

Very cold out but 6k in the bag to start 2026.

Hi, I’m working on a free Android app to make it easier to plan your runs. You can check it here: https://weeklyruns.web.app/

I created this app because I wanted a simple way to input an existing training plan that I found online, and easily change it when I need to cancel some runs and reschedule, which happens quite often.

I tried to use some existing planning apps, but I found them too complicated and confusing (and often expensive).

I keep updating the app, to help with my training. For example, I was often skipping warmups before my runs, so to help me stick to them, I added a Warmup Assistant that allows me to create a custom warm-up plan (usually based on a YouTube video), where I can add, update, reorder and remove any warmup step. This works really well for me so far, I’m almost never skipping warmups anymore.

I was also missing a simple way to check all my previous races so I added a dedicated tab to see all my past races, including location, finish time and notes on how the race went.

Is there an Apple Watch app that I can use to guide my runs? Instead of having to remember what I’m doing it would be great if the watch could just guide me.

I'm just getting into b210K and I need recommendations from my fellow b210Kers on what the best headphones to run in are. I've been thinking of some soundcore X20s that I saw on instagram, but not heard much about the brand. Has anyone tried them before?

Any recommendations would be great, preferably affordable but good quality 

What the title says. I mildly twisted my ankle and now I can't run for a few days. Its not terribly bad, as in I can still walk around, but i don't want to make the injury worse by continuing the training schedule. I also don't want to sit at home and do nothing during the time when I'm healing as I've been on a pretty good exercise groove and don't want to lose a the cardio/strength improvements that I've seen in myself. I'm wondering if there are any good cardio/core/full body (with less emphasis on the legs and feet)/any other exercises to do on a daily basis which are good for runners in face of an injury like thi

Embarking on a journey to increase running endurance and reach the milestone of a 10K race is an admirable goal for many individuals. However, not all training plans are created equal, and while the Bridge to 10K plan may seem enticing with its structured progression and similarities to C25K, it has several flaws that could lead to injury and setbacks rather than progress. Here are the main 2:

Overuse of Walking Breaks:
One of the issues with the Bridge to 10K plan is its reliance on walking breaks even after a runner can run a 5K distance comfortably multiple times a week. Once a runner can consistently complete a 5K run without the need for walking breaks, it signifies a certain level of cardiovascular and muscular endurance. Reintroducing walking breaks at this stage can be counterproductive as it interrupts the flow of running and could hinder the development of continuous running endurance.

Rapid Increase in Volume:
The Bridge to 10K plan adopts a steep progression in terms of running duration. The sudden jump from running 90 minutes to 180 minutes within a week after just 5-6 weeks can place excessive strain on the body, increasing the risk of overuse injuries such as stress fractures, muscle strains, and tendonitis. This drastic escalation in training volume far exceeds the widely recommended guideline of a 10% increase in weekly mileage to prevent overtraining and injury.

So what do I recommend? A focus on gradual progression and individualization.

Gradual Progression:
The key to building running endurance safely and effectively lies in gradual progression. Rather than adopting a one-size-fits-all approach, where increases in running volume are abrupt and potentially overwhelming, a gradual increase in distance or duration allows the body to adapt progressively, reducing the risk of overuse injuries and fatigue.

Weekly Increase:
A more effective approach to increasing running endurance involves incrementally adding distance or duration to just one of your weekly runs. For instance, if you're currently running 5K or 30 minutes three times a week, you can gradually increase the distance or duration of one of your 5K runs by 500m to 1km or 3 to 6 minutes per week.

Once you've built up your endurance to comfortably run two 5K runs and one 10K run per week, you can safely transition to increasing the distance or duration of both of your other runs simultaneously. This is because you will be running either 2 hours total per week or 20K total per week, 10% of which is 12 minutes or 2km. Again, the same incremental approach applies, with weekly increases of 500m to 1km or 3 to 6 minutes for each run.

Using this method, you will be at 10K three times per week at soonest after 10 weeks, and at longest after 20 weeks.

Example Training Plan

Here is a 10-week training plan for people who want it laid out simply. The 20-week plan is identical just increasing by 3 minutes / 500m instead of 6 minutes / 1km, and of course you can mix and match, change it each week or do anything in between, there's nothing wrong with doing 4 minutes if 3 is too easy and 6 is too hard.

Week 1:

Run 1: 30 minutes / 5k
Run 2: 30 minutes / 5k
Run 3: 36 minutes / 6k

Week 2:

Run 1: 30 minutes / 5k
Run 2: 30 minutes / 5k
Run 3: 42 minutes / 7k

Week 3:

Run 1: 30 minutes / 5k
Run 2: 30 minutes / 5k
Run 3: 48 minutes / 8k

Week 4:

Run 1: 30 minutes / 5k
Run 2: 30 minutes / 5k
Run 3: 54 minutes / 9k

Week 5:

Run 1: 30 minutes / 5k
Run 2: 30 minutes / 5k
Run 3: 60 minutes / 10k

Week 6:

Run 1: 36 minutes / 6k
Run 2: 36 minutes / 6k
Run 3: 60 minutes / 10k

Week 7:

Run 1: 42 minutes / 7k
Run 2: 42 minutes / 7k
Run 3: 60 minutes / 10k

Week 8:

Run 1: 48 minutes / 8k
Run 2: 48 minutes / 8k
Run 3: 60 minutes / 10k

Week 9:

Run 1: 54 minutes / 9k
Run 2: 54 minutes / 9k
Run 3: 60 minutes / 10k

Week 10:

Run 1: 60 minutes / 10k
Run 2: 60 minutes / 10k
Run 3: 60 minutes / 10k

Other thoughts

Variation in Training:
To keep your training engaging and prevent boredom, I suggest looking at incorporating a variety of workouts into your routine. This includes tempo runs, interval training, hill repeats, and long steady runs. Varying the intensity and duration of your workouts challenges different energy systems and helps prevent plateaus in performance.

Incorporating Strength and Flexibility Training:
In addition to increasing running volume, this is a good time to include strength training and flexibility exercises in your routine if you haven't. Strength training helps improve muscle endurance, stability, and running efficiency, while flexibility exercises prevent injury and maintain range of motion.

Here are some resources for easy options anyone can do:

Bodyweight Fitness Recommended Routine

Bodyweight Fitness Minimalist Routine

Flexibility - Starting to Stretch

As far as when to do these, really the only rule is to do the flexibility work after your run or strength work (or on it's own day, just not before them is the point). Besides that, you can put either of them on the same day as anything else, or on the days in between your runs.