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Hi John. I'm 252lb and finished C25K a couple of weeks ago. Have managed to run 5k non stop last couple of week averaging 30 mins. I've just started another programe 5Kto10K downloading Suz's 'From 5k to 10k Running Podcast off itunes. Works so far for me

Forgot to mention. Just finished my first day of the 10k program. 5 min fast walk warm up - 4 x 10 min runs divided by 2 min brisk walk finishing of with 5 min brisk walk cool down. Program tells you when to run walk etc and times are increased incremently each week

Hi PloddinBuddah. Know how you feel. I have recently started running myself after many years off and did the couch to 5k programm (I weigh 18 stone now by the way). After 8 weeks I am doing 5k in 30mins. That was 2 weeks ago. To improve on this I've downloaded Suz's 'From 5k to 10k' Running Podcast from itunes. Not sure if the 'experienced' on here would agree with this but it's helping for me and got me running my first 5k in many years in 30 mins. Just a suggestion

Hi John. I to have just finished the C25K, Did my first 3 runs last week and by my third run finished the 5k in 29 mins. I was so chuffed with that. I would also like to go for 10 but think for me the schedule would do me in. I'm going to settle at consolidating the 5k runs and after another month or so will increase the distance on the second run. Don't know if that's the right way to go about it. I'm sure I'll be told otherwise if I'm wrong