Bridge to 10K
4,831 members5,425 posts

GO!!!! 10 is the magic number starts today 💥🕺🏽✔️

Morning everyone, and welcome to the first week of the 6 week programme to get you from 5 to 10k.

So for this first week you need to do:

2.5k

5k

5.5k

You may want to do intervals for the 2.5k as these are great fun and give some variety to your running ( as well as helping you improve). I do these:

runnersworld.com/peak-perfo...

Here is my vid that explains it all:

I am so excited that we have 104 people signed up!!! Wow I really hope that you will enjoy this six week plan 😎

Members:

Christene

Bgager

K311y33

Fishpieface

Rachaelam

Kimchoc08

ChrisAllen1

Sjo40

Lily62

LM12

accidentalrunner

Langley-Loper

T-pot

Realfoodieclub

0505k

Branners12

Steved110

have2run

Allypally25

Plumpinthenorth

Hicorrie

Glossy

Butler74

Brunelphil

RustyCogs

Virginrunner

vivh61

Joy57

Karenca

seets

Lollybre

Nemota

Slinkymalinki

Womblejogger

Vlmiller1225

Angellw7y

Gwiwyr51

Fergyfox13

Ejvcruns

HeadInTheClouds

roseabi

GetToTheChopper

Neverrunbefore64

foxes1961

jane74

Siobhp

dandydemon

Terrimanning25

clareabell

Julesa73

Sarah_lou18

Ulandanyondo

Angie7367

Limawhite

Pengvi

Katykaycd

HeleneCorsa

Nic63

Stephanie1976

Virginia60

Joanne2017

Pollyp1

Wantorun213

RunaroundSue

LisaGuy-Cowes

Fonzhero

RunforestR

Rhodalewis

Legal lorna

Burbs

FlossnCharlie

Strawbs99

Frostycat2

PetrinaB

Dw58

Gillma

Cornet-Carolyn

LittleNell83

Fenellawny

Pengui

Ju-ju

Mulux20

Limawhite

Drawn

stokecannonplodder

anapmf

Mike1942

Beach-runner

Vonnie63

tfcmagpie

kit66

Ajs07

Macmac

helianth

Reluctantrunner76

hollykb113

Joruss

Screaser

annabananas

Chopstheduck

windoze

David103

Slinkyminky

Fionn42

TedG

Apologies if I have misspelt anyone- there is a lot. Do tell me if I have missed you off and I will add you...

Juju

Xxx

87 Replies
oldestnewest

Good luck everybody 😊xxx

You can do this and its great fun....

4 likes
Reply

I did Ju-ju's plan last year and it got me safely to 10k. Really grateful to her. Previously I had tried to reach 10k on my own, with no proper plan, and ended up injured.

4 likes
Reply

Wow I’m so pleased... well done you

2 likes
Reply

On only on week 8 of c25k so not quite ready but I will definitely do the next one!!

3 likes
Reply

ran a nice steady 5.2k last night , i am ready to start this tomorrow :D

2 likes
Reply

Well done that’s really good

1 like
Reply

Did 14.5 k this morning Ju ju can I have the rest of the week off.

1 like
Reply

I’d say!!!

1 like
Reply

More serious. Tomorrow back again at Sherwood Pines parkrun will push my PB set last Saturday.

1 like
Reply

Go easy on the legs if you aren’t used to back to Back runs. If you are then hammer out a PB!!!

Reply

I’ll be signing up for this in the New Year 👍🏼

1 like
Reply

Hi ju-ju

Going to start this tomorrow, with a 5k Park Run.

I have a question - should we do the runs in the order you give - i.e. 2.5k then 5k then 5.5k? Or can they be done in any order?

Thanks

1 like
Reply

Any order at all 😎

2 likes
Reply

Hi I only graduated this morning and am having weekend off. Am I better off consolidating my runs for little while or can I jump straight into this? I would like to start this if possible x

1 like
Reply

How did you find C25k? I went straight to training for a 10k when I graduated but everyone is different. It’s entirely up to you and how you feel.

1 like
Reply

Thank you , I will give it a go as I like having something to follow at moment and would like to do half marathon in October x

Reply

Hi ju-ju . Thanks for adding me . I cannot promise I will get there in 6 weeks but I will try. I have run 2 x 5K already this week and have a Park run to do tomorrow morning. I will therefore do 5K on Monday then 5.5K on Wednesday. My week will start each Saturday so it is going to be Parkrun each week then down to what you set for the Monday and up again on the Wednesday. My body has in the past been a temple! So as I have lost so much weight it has not taken well to the battering it has received with the running. I have to take each day as it comes. My target now with your help is to run a 10K in the Biarritz area in the Spring.

3 likes
Reply

You can do this... and what a fab place to do a 10k!! What about we do you a 12 week programme where you do each week twice?

Reply

Thank you so much for your reply. Let's just see how I go with the first week then review. One of the great things I found with C2-5K was the camaraderie of the others in the programme. Hence getting there after an injury. It will be tough for especially as my weight loss has plateaued at around 98 kilos from 124.7 but I can do it if the body holds up.

1 like
Reply

Well done on the weight loss that’s incredible! Ok just take it carefully and steadily. Be in the moment.

Reply

Good luck folks You’re in good hands 👍🏃‍♂️🏃‍♀️✔️

2 likes
Reply

😎😎😎

Reply

First run done- 2.5km in 18 minutes... would have been quicker if I didn't fall x

4 likes
Reply

YES..You've started...hope you didn't hurt yourself when you fell...😯

1 like
Reply

Ouch are you ok??

Reply

Few scrapes and a little bruise but I am good... think the person who saw me fall was more worried than me x

1 like
Reply

Ouchy! Hope you're ok? X

Reply

Few grazes but am ok x

Reply

I did a 5k run yesterday afternoon before reading this post so will start tomorrow with the 2.5k and go from there is that okay!

1 like
Reply

Of course!! The distances are a guide for each week and can be done in any order and each week can be done twice if need be.

2 likes
Reply

Birthday run yesterday in the sun but only 5 degrees. Despite problems with new birthday tomtom runner watch which looped 4 songs for my 30mins run argh I managed my 5k. Looking forward to the 30 20 10 Juju.

2 likes
Reply

Excellent when are you going to try it?

Reply

Tomorrow, but I would like to set a programme on my watch, not managed yet. Otherwise I suppose you just use a stop watch.? Daft though it may seem I feel awkward for planning to only do 2.5k after trying to build up all the time.

1 like
Reply

My son programmed my garmin for me. Before that I did a warm up mile then I counted which was fine ...

1 like
Reply

Hi

Can I join please?

Would like to get up to 10k now

1 like
Reply

Yes I will add you 😎

Reply

Brill! Thankyou

Did 5k run today. At running club Monday so will get the 5.5k done then and 2.5k midweek. Will work out perfectly for me 👌

2 likes
Reply

Brilliant, thank you!! Intervals sound like a lot of fun.

Reply

Oh no, I missed the sign up for this - is it too late, can I sign up now? Am off to do my 2.5k this morning, just in case I can join in!

2 likes
Reply

Not too late at all....I will add you 😎

Reply

Thank you! I ended up doing the 5.5km as things felt good, so I’m very happy! 2.5km on Monday instead, then 5k on Friday.

2 likes
Reply

2.5km done today, building on 5.5 done on Saturday so now just the 5k to do this coming Friday. Hmmm, can’t imagine all weeks will be this pleasant!

1 like
Reply

doing well there :)

Reply

The intervals sound great but (stupid question) how do you do the timings? Do you just count in your head or are there clever gadgets that will do it for you?

2 likes
Reply

I’ve downloaded a free app from Apple store called JogRunSprint which I’m planning to use. It will time you doing 30-20-10 and can be configured to the number of repeats per set and the number of sets to do. It looks promising but haven’t used it yet.

3 likes
Reply

Exactly my question so if it's a stupid then I am too 😂

2 likes
Reply

Have just downloaded Limawhite's JogRunSprint app, looks suitably simple for my limited 'tech' abilities! I'll take it for a test run tomorrow. Thanks for the info.

2 likes
Reply

My son programmed my garmin but before that I did the warm up run then counted!!

1 like
Reply

healthunlocked.com/couchto5...

Found this...can be downloaded from dropbox on a pc to an mp3. Its a 10 20 30 playlist made by a forum member a couple of years ago...

3 likes
Reply

That is really handy!!

Reply

Does it matter what order I do the runs in? I was somewhere new today and ended up doing 4.8k?

1 like
Reply

It does not matter at all 😎

Reply

Cool, thanks. I will do short one when I’m back home. Thanks for doing this:)!!!

Reply

Pretty sure I asked to join, but my memory is pants! 😂 Please add me, thank you x

Reply

So on Friday I did the The 2.5 k - didn’t do a lot of intervals as I knew I wanted to do the 5k on Saturday . Managed both okay woo hoo. That just leaves the 5.5 k run to do tomorrow. Normally do a run on a Sunday but was out yesterday for a 50th Birthday. Amazingly I’m fresh as a daisy today so gonna have a nice restful day with just a nice 1-2 mile walk at some point.

1 like
Reply

Made a start today with the 2.5k, November has been a disaster with colds and flu. Hopefully December and January will be better. 🌻

04/12/17

2 likes
Reply

2.5k done this morning looking forward to completing this project

1 like
Reply

Yay! So happy to start this. I was losing a bit of motivation after graduating and this has been just what I needed to get me back on the road. Did the 5.5k today and really enjoyed it. Thank you so much for setting this programme up!

2 likes
Reply

What intervals would you recommend for the 2.5 run. If I follow that link the time would take me well over 2.5k I reckon!

Reply

Thanks for this Ju-ju- and thanks also to this who recommended JogRunSprint. I downloaded it and did my first run this morning. Only needed 2 repetitions of the intervals to reach 2.7 k but did the last one just for fun. Really enjoyed this. Will try for a slow and steady 5.5k on Wednesday morning and then a 5k Parkrun on Saturday. Sunday evening we fly home from Australia so the next few weeks are going to be tougher!

1 like
Reply

well done, and gosh yes jetlag!!! Running will help that though...

1 like
Reply

Parkrun completed in PB on Saturday so today and then Wednesday will be my first week completed. Early here but feeling good.

2 likes
Reply

Went out to do my 5.5k run on Saturday and took it very slow and steady all the way. Got home to find I had actually run 6k so I was well chuffed! Am going to follow it up with the 2.5k run today, using JogRunSprint and will see how that goes. I hate interval training 😤 but I know I need to up my speed.

1 like
Reply

well done, and this isnt about speed, and just aim to enjoy the jogrunsprint :)

Reply

Add me please Ju-Ju 😊

2 likes
Reply

I did my first run yesterday and boy did I enjoy the jogrunsprint! It felt like play - like i'd gone back in time to being a kid again.

I had low expectations - had very little time before having to get back to relieve the babysitter and almost didn't make it on time to even start due to monstrous traffic on the way home from work. It was an under 5 min turnaround, getting out of normal clothing and into running gear! But I enjoyed it so much.

It was great to have the release of being able to let myself bomb it for those short intervals, but all parts of it were interesting as it really made me think about my pace and what it means to shift a gear.

Ended up going over a bit, to 4.5 k - when I realised I was going to be late back and was farther from home than I should have been. But it was all great fun! Thank you!!!

1 like
Reply

its so much fun isnt it? well done you!

1 like
Reply

I did the intervals on the 2.5k this evening using the JogRunSprint app 30-20-10. Not quite sure how to differentiate between jog and run but definitely pushed myself and actually enjoyed it!

2 likes
Reply

This is what I have been wondering about intervals, how to decide the difference! I haven't tried yet, but I figure as long as you're going faster on the run bit than on the jog bit then it still counts :)

Reply

Hi ju-ju

I must have missed this post eventhough I keep my eyes on. I was expected notification banner

I will start tomorrow by running 5 km then on Friday then Sunday would that order be okay ?

Thanks

1 like
Reply

great!! I cant tag you all on the post as it doesnt let you do that many! The posts will be every Friday... and i will pin them all too.

Reply

Hi! I just graduated to 5K at weekend! Is it a bit late to join this one? Are you doing another in the new year? I was planning to just do the week 9 for a few weeks again but perhaps I should go ahead with this! 😀

1 like
Reply

I will definitely do another in the New year as others have asked the same... and yes good idea to consolidate the 30 minutes first...

1 like
Reply

That’s great thank you! I’ll definitely sign up for one in New Year! 😀

Reply

Was hoping to finish week 1 today with the 5.5k, but I have a really bad cold and had to take a 2 min walk break at about 3k. I decided to do a bit extra at the end to make up for it, so actually did 5.8k, but am still a bit disappointed as this is the first time I haven't achieved the run I set out to do since I started the C25K! So I think I will redo week 1, to show myself I can do it, before moving on. And I want to do it properly and actually improve my fitness, not just barely struggle through each run so I can 'tick the box'. So Parkrun on Saturday (hopefully I will be feeling better), 2.5k on Monday and then the 5.5k that I didn't quite manage this time next Wednesday! :D I have entered a 5 mile race at the end of January so will still be well on track! Thanks for the program Ju-ju!

1 like
Reply

Week 1 completed, Saturday did the 5k at my local parkrun, followed by the 2.5k on Monday and the 5.5k last night. Nice steady pace for the two long runs, running at a pace of about 6 minutes 39 seconds per km. Now need to start planning my runs for the next few weeks as with Christmas approaching I have parties and weekends away :)

2 likes
Reply

All done! Fartkleting my way run 2.5km was no mean feat, it's damn hard!!! Thought I might actually explode at one point, so from then on I just did alternate 30 second jog, 30 second run and that was much better. Plus I won't need to bother with an app.... I can just count (just about!! :) . Phew!

1 like
Reply

Week 1 completed tonight with the 5.5km. Started with the 5k parkrun on Saturday and tried the intervals for 2.5km which was good fun 😀. Horrible weather today, but went out tonight with my new running light which is great! Horrible weather with the strong wind and rain but I wanted to get the last run in before Saturday's parkrun, as I am enjoying them lots. Looking forward to week 2. Thanks Ju-ju!

Mac

2 likes
Reply

WK 1 done. Still alive!

1 like
Reply

I graduate from c25k next week so can I sign up for week 1 of 10 when the programme restarts please?

2 likes
Reply

I will post the next date v soon! :)

1 like
Reply

Hi

Happy New Year

Was wondering if you are planning on repeating this anytime soon

😀

1 like
Reply

Yes, it will be v soon. I will keep you posted :)

2 likes
Reply

Today, belatedly, I finished week 1 with my 5.5k. December was a wash-out as far as running was concerned but I'm determined to get back into it!

2 likes
Reply

Please can I join?

Graduated from C25k halfway through December and ran a 5k Santa beach fund-raising run in the same week. Have run several 5k runs since then and am missing the structure of the C25k programme. Have read a few very positive posts commenting on your programme and feel this is what I need to do next.

1 like
Reply

Ha ha Just found this now. Couldn't before for some reason...blind probably!! Also had the horrible cough in December ... which curtailed nearly everything. Looking forward to following it now!

1 like
Reply

Just starting this 10k prog after c25k.

Reply

You may also like...