Week 4 of 10 is the magic number πŸŽ…πŸΌπŸ’₯ - Bridge to 10K

Bridge to 10K

14,550 members β€’ 19,570 posts

Week 4 of 10 is the magic number πŸŽ…πŸΌπŸ’₯

ju-ju-
ju-ju-Graduate10
β€’32 Replies

Hi everybody and welcome to week 4 of 10 is the magic number 10k plan. How are you all doing? Don’t worry if you need to do each week twice, that’s fine. Also do take as long as you need, there is no rush, and best to stay injury free too.

So this weeks runs are:

4K

5k

8k

Here is the vid:

youtu.be/K84BM0jxxYc

This week I talk about nutrition. The things I have learnt are:

I take something if I’m going longer than 8 miles

The body starts burning fat after 1.5 hours and I always feel a bit funny at this point so I think it’s true!!

On a long run I have something after every 5k.

I have experimented with loads but I like flap jacks and sweeties the best.

Drink plenty. Always.

runnersworld.com/for-beginn...

An article you may find useful but there are loads out there and it’s best to find your own way!have a great week and happy Christmas πŸŽ„

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

Have a great week,

Juju

32 Replies
β€’
Limawhite
LimawhiteGraduate10

Oo-er, 8k sounds a lot scarier than 7k for some reason! 😫

Bluebirdrunner
BluebirdrunnerGraduate10 in reply to Limawhite

Stay positive, the thought if it is scarier than actually doing it.

A new playlist is helpful, start slow and stay slow. Think of it as two 4k runs, you can do that...

Take extra rest days after your long run and stretch well afterwards.

I found a there and back route very helpful turning round at the half way point. Running back the way you have come feels easier... its up to you what suits you best...

Good luck 😊xx

Limawhite
LimawhiteGraduate10 in reply to Bluebirdrunner

Thanks. I just did it this morning and it was ok, very slow pace and quite wobbly legged by the end!

I have been doing an out and back for the long run and it’s good to mark how much further I’m getting each week. Only problem was my Strava lost my position at the half way point, so didn’t record the return journey properly. It looked as though I flew back in a straight line, over houses, railway lines etc. Quite funny πŸ˜„

Bluebirdrunner
BluebirdrunnerGraduate10 in reply to Limawhite

Pah..its annoying when that happens 😐.l..

Well done on that 8k..good work 😊xx

ju-ju-
ju-ju-Graduate10 in reply to Limawhite

Well done - you did it... I hope the legs feel a bit better today?

ju-ju-
ju-ju-Graduate10 in reply to Limawhite

Chunk it up... it’s just 4 lots of 2k...

tfcmagpie
tfcmagpieGraduate10

So as you know my week starts tomorrow with the 5K Parkrun. This week I have run 5K last Saturday, 4K on Monday and 7.03K on Wednesday. This morning 4.5 K on a treadmill after a night out with work colleagues. Thought I needed to burn some calories. 8K does mean an extra 1K, can I do it? Was I hanging on this week at the end of the 7K?

Keep on running....

ju-ju-
ju-ju-Graduate10 in reply to tfcmagpie

Well done, I hope parkrun went ok?

Beach-runner
Beach-runnerGraduate10

Merry Christmas allπŸŽ„πŸŽ„πŸŽ„

I've done 2 out of 3 runs lagging slightly as life keeps interrupting my plans, tomorrow I'll complete. One of my runs was in my new birthday running gear, slightly fleece lined. I chose a midnight blue outfit, normally I wear black leggings and pink tops, I am a girl after all. But midnight blue looks wintery with a bit of peps. However I was greeted by my son with ' hello alien from the blue planet!!', it also has a hoodie to add to my alien look, either I'm slightly colour blind or the lighting was not good in the shop but it would appear that my choice of a slightly chirpy outfit actually screams lightning, unfortunately my slow and steady pace does not match my allure. To add insult to injury I had to run pass my sons secondary school peers who all happened to be returning, yes 60 kids asking wht his mum is dressed like that? Who needs make up? Anyway, 8k is sounding hefty🀀, though on the c25k every week felt a massive challenge and yet we manage. So good luck to all. Happy running from the planet blue.

ju-ju-
ju-ju-Graduate10 in reply to Beach-runner

Your outfit sounds amazing!!!! And well done, take it nice and steady....

misswobble
misswobbleGraduate10

New duds make you run faster πŸ˜ƒπŸ‘.

8k will be fine. You’re in good hands πŸ˜ƒ

Slinkymalinki
SlinkymalinkiGraduate10

Hi. The snow & ice put a temporary halt to the plan for me but I'm just carrying on about to start week 3. My energy has been rather low & I'm finding the longer run hard towards the end but I do have some hilly bits to contend with so might swap to a flatter place for the long run! So good to have something to aim for & keep me going in the winter. Thanks ju-ju- and Merry Xmas to everyone!

ju-ju-
ju-ju-Graduate10 in reply to Slinkymalinki

Merry Christmas to you too, and well done on your progress... 😎

Cornet-Carolyn
Cornet-CarolynGraduate10

Keeping an eye on what's ahead for the new year. Today I finished my last run of week 2 😊at least I'm on holiday next week and all cornet playing finished so no excuses!

ju-ju-
ju-ju-Graduate10 in reply to Cornet-Carolyn

Fantastic, well done 😎

Cornet-Carolyn
Cornet-CarolynGraduate10

Hi, can I ask if the shorter runs should be 30-20-10 intervals?

ju-ju-
ju-ju-Graduate10 in reply to Cornet-Carolyn

Entirely up to you... see how your legs feel. Intervals are great for your running, but if you are struggling with the longer run then maybe make it a slow recovery run...

Cornet-Carolyn
Cornet-CarolynGraduate10 in reply to ju-ju-

Thank you 😊

Will do my best to get the runs done this week but I may end up repeating this week. Still proud of myself for making the 7k run last week.

Happy Christmas everyone and here’s to a healthy, happy and runtastic 2018!

ju-ju-
ju-ju-Graduate10 in reply to Fionn42

Repeating weeks is a great idea, and it means you can bed in the distance... well done on the 7k that’s fantastic 😎

siobhp
siobhpGraduate10

I'm a hoping to finish week 3 tomorrow with the 3.5k and then start week 4 on Tues. Am spending a week away so it will be interesting running around a different town. Am looking forward to seeing what a brand new route brings. I think I'll just head out, no plans, and see where it takes me! Happy Christmas!

ju-ju-
ju-ju-Graduate10 in reply to siobhp

Well done, and no rush... it’s a tricky time of year to get out as well!!

So I did the 8K this morning. It was by far the toughest run I've done and that final 500m was really a battle to complete.

ju-ju-
ju-ju-Graduate10 in reply to kitt66

..... but you did it, fantastic. I always say to myself just complete what I have set out to do, whether it’s a 1 mile or a marathon, it always feels like I have beat my mental barriers. Remember that, and keep at it. Well done. 😎

tfcmagpie
tfcmagpieGraduate10

Finished it tonight!!!!! Very happy.

ju-ju-
ju-ju-Graduate10 in reply to tfcmagpie

woo well done that is fantastic :)

Was looking forward to the challenge of the 8km tonight but problems with my neck and pain will be putting it on hold... hoping I can tackle it in a few days... will get that 10km, even if I repeat or delay a few runs x

Vonnie63
Vonnie63Graduate10

Done the 8k on Boxing Day, the 4 k today and will do the 5k on Saturday. Always fine the shortest run the toughest 😳

Just done week 1, and reading ahead. Interesting read on the nutrition. We often go yacht racing for long days, although that is not running a marathon. It could be relevant if its a tough race ! Thank you

Lordi
LordiGraduate10

Just starting this Week. I will run 5, 5 and 8km though as that will fit in with my MyAsics training plan.

Lordi
LordiGraduate10 in reply to Lordi

Oops! I've missed out W3! My Asics plan has me running more or less the same distances as W4 tho, so will go with W4!

Lordi
LordiGraduate10 in reply to Lordi

Did the 8km run and pushed it a bit to see how fast I can run sustained. 5:55 min/km ave. But zones 3 and 4 for heart rate. Looks like about 6min/km is my current limit for longer runs.

Check out my 8 km Run on Strava: strava.com/activities/13725...

You may also like...