Bridge to 10K
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Week 5 of 10 is the magic number 💨💨💨

Welcome to week 5 of 10 is the magic number. How are you all doing? It’s been a difficult time of year to focus on a running programme so huge well done if you are still with us!!

So this week the runs are:

4K

5k

9k

You are so close now.... this week think about how to approach the longer runs. These are some of the things I’ve done that have helped:

Chunk the run into the landmarks and feel a great sense of achievement when you reach them.

Write your run down on paper and take it with you to tear off achievements. When I was training for my marathon I wrote down each milestone and tore it off ( 3,6,12,15,18,21 miles). These were my fuel stops also and I bit a hole into each when I’d done it.

Counting. I do this on hills..... so I count to 100 in sets of 25. 200 is half a mile for me.... it just takes the mind away for a bit.

I listen to music, but others suggest talking books are good. I keep meaning to try this out!!

Here is the vid:

Have a great week... nearly there now,

Juju

Xxx

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Ha-ha - ju-ju- ! I am soo far behind. But I will have done 13.1k in total in the month of December - in spite of a bad back which stopped me completely for a while (now fixed), some caring commitments, young and old, and epic storms. So, I’m happy and cheering all you others on. Thanks for the idea ju!

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So glad your back is fixed. Onwards and upwards eh 😎

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Hi ju-ju, the weather has been the main issue on my last two runs, with icy pavements and freezing slush making it very dangerous for running. Still managed the distances and aiming to do at least 8k on my next run, repeating last week’s long run. Feel I need a consolidation week before moving on.

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Good plan on the consolidation week. Bed in before you move on. Well done on your progress!!

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Hello! I'm still here! Did the 8km today, I kept it slow and am so happy I completed it. I have got a bit behind with being away and still have the 4km left for week 4, which I'll do hopefully Sunday or at the latest Monday, then onto week 5. It's so great having this programme to follow, and I find having 2 manageable runs in the week makes it so much easier mentally and physically to do the long one. Thank you for the motivation and guidance!

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Fantastic, I am so glad you are finding it helpful, well done on how far you have come

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Snow, ice, virus, interviews all conspired. But planning to start again! I've done it once (not the best way) - will do it again!

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That a lot of stuff you have going on there... and great, now is a good time to get back on again 😎

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Yep. Running is keeping me sane, now that the snow's gone. Did 5k today, so definitely feeling better - Christmas Day I stopped at 3k, being defeate by a steep, long slope I've run up many times! Happy New Year.

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Snow & ice again! I'm behind where I'd hoped to be but I'll get there eventually. Tomorrow I'm resorting to driving out of my icy road, 300ft down the winding hill to the valley road to find a nice, endless stretch of non icy/snowy/muddy pavement to run 6k on! Good luck to everyone!

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Yikes I hope that went ok? Snow and ice does make it exceptionally challenging at the moment. Well done on your progress 😎

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As I have a midnight 5K set for Sunday I decided to try the 9K today. Having struggled to finish the 8K I wasn't too confident. However, I made sure to set a slightly slower pace than usual and amazingly found I could indeed run for 9K. Thanks so much for this programme - its wonderful to have some structure to help push on after C25K.

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Well done thats brilliant.😊...

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That is fantastic, huge well done to you. You did the right thing slowing the pace, it makes so much difference 😎

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Hoping I can pick up 8km fairly soon and then hit this week 😁 I am determined I will make it to the end even if it takes me a little longer x

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Well done, and take as long as you need, there is no rush at all 😎

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Feeling a bit better- need to be sensible and itching to get back out there though x

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Off to do my 5K now, 4K Monday and 9K Wednesday! Ouch xx.

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Well done and good luck 😎

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Good going peeps! Well done Ju! It’ll soon be spring 😁✔️

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I love this time of year watching the day’s start to gradually get longer.... bring it on 😎

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Did 6km of the 8km run today but had to stop, left leg playing up -from bum to ankle!! Been a bit funny for a week or so... I might have to start this plan again next time you do it. Will have a couple of days off and try a 4k to see. Been great so far though - I will be proper miffed if I have to stop :(

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Sensible to stop. Rest and see how it feels in a few days. You can pick up the plan again whenever you are ready. And yes I will be doing one in the new year too 😎

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Mind over matter 8k👍

Thank you Juju for your programme and encouragement, it kept me going in the last 2ks. As suggested I took it slowly but surely. Despite blustering wind and boggy terrain I managed the 8k today. Plan for Mon Wed then Friday the biggie.

Can't believe I am finishing the year and am able to run, still reticent to call myself a runner. My resolution was to 'get fit' but with no objective in mind,at 42 a busy working mummy I have never run in my life nor have much time. I completed my physio in Feb after a discectomy and have gone from counting the seconds to run 2mins with C25k to running 8k. Thank you Juju and all members for helping me get there.😙 May your 2018 be full of light, life and laughter. Claire x

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Fabulous, you are doing so well, and thankyou so much :) And I hope your 2018 is too :)

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I am still a week behind but loving it! I plan to do my 8k on New Years Day. Happy running everyone 🏃‍♀️👍

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How did you get on?

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Yay I did it! Took 57 mins, happy with that 😊

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I am well behind due to Christmas and working nights. Finished week 2 yesterday but will complete the mission. All runs are pinned to my fridge and are crossed off 1 by 1. I have even got my 10k route planned and can’t wait to actually complete it. Thank you to you all involved with the whole running thing (C25k and Bridge to 10k) I am amazed at how far I have come with all your support, hope you all have a very magical new year x

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well done, and great idea re the fridge!!

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Aaaarrrgghhhh! I have been halted in my tracks by a chesty cold which appeared on Christmas Eve and is being very slow to leave. I can’t start running again until the cough is virtually gone - maybe one or two more days. I’m going to build back up slowly and then continue from week 4, the 8k run week. I was doing so well too - smashed the 7k in week 3! Damn that grotty green chest goop bug!

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there is alot of that going round at the moment.... i hope you feel better very soon.....

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Thanks for the motivation Ju-Ju!

I think I am left behind. I didn't manage to run during the Christmas week and started again this week, I may not be able to run 9K tomorrow I i did run 5.4k yesterday though. technically I am in week 4. Any tips and advice?

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OK. Dont panic at all. It is absolutely fine to stagger the programme. I would carry on from starting week 4, there is no harm in this. All of the weeks are saved. These posts are for you to get support in whatever stage you are at in the plan. Well done, you are over half way through :)

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Thanks I will do that! The plan for me is to run for 8k tomorrow. I can do it , thanks for your motivation again

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I am glad that I managed an easy 7.11Km this morning. it took me 45 minute which is good achievement for me.

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Fantastic well done 😎

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Hi Ju-Ju hope you will some tips for me. I am experiencing a bit of sharp pain from back of my thigh that run down to my calf. To describe the pain. It is hard to explain but it is as if the pain is making thin line

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Just of out to work. Completed WK5 last night a day over my schedule because I squeezed an extra run in on Tuesday of 5K. So for my WK5 I have run 5K Parkrun Saturday, 5K Parkrun NYD, 5K Tuesday and last night triumphed with 9.21K around my village. The .21 is because MapmyRun will not pause anywhere unless WIFI. It does not work well with 3G or 4G for me. I am also down to where I was before Christmas weight wise. Not sure what to eat half an hour before running or possibly during to give me a boost. At the moment I eat a banana 30 mins before leaving.

The mind is happy, very. The body is sore!

Keep running......

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I still have W9 to do on c25k, Sun 7th, Tues 9th, Thurs 11th which are all 30 min runs.

My question is, if I've already been running 5 to 6 km since the c25k 25 min runs, then can I jump straight in to JuJu's bridge to 10k when week 1 starts again (next week?) and treat my last 3 W9 c25k runs as week 1? The reason I ask this is I am running almost 6km in 30 mins now so the W1 and even W2 of JuJu's bridge to 10 is easier overall than my self imposed W9 c25k! Or should I take the "rest" afforded by JuJu weeks 1 and 2? I don't feel I need to though as legs feel good and breathing has come together after I've slowed my pace by 20 sec/km.

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I started Week 5 today. I did 5k on Wednesday, the plan is 4K then on Friday 9k

I am hoping that I will manage the 9k which is going to be the longest run for me

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You can do it. Mulux. Take it steady, think of it as two 4.5k runs. Get a great playlist together, the thought of it is harder than actually doing it.

Good luck😊....

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Thanks I will have some good playlist it really has big difference

Thanks again

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Run 2 of week 5 , Managed to run 5.3Km despite the liitle bit of pain after monday's run. I think I am not that far to the 10k

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Starting JuJu b210k week 5 this week. My Asics HM plan has me running 5, 8, 8 and 8km so will stretch one of thise 8k runs to the required 9km long run.

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Oops... only supposed to run 9km but found my run-all-day gear, heartrate zone 2 50% zone 3 30% and carried on to 12km! I know that breaks the 10% rule but it felt good. No issues in legs. Relaxed breathing and low pulse. Super slow jog forever pace now found at just under 7:00!

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I’m getting there! Back to running 5k comfortably again after the lurgy. On Sunday I was going to consolidate and redo the 7k that I achieved on Xmas eve as part of week 3 but ended up doing just over 8k as a result of technical issues when the blasted gps on Runkeeper decided to go to sleep. So, it seems I’ve done week 4 without actually intending to - yay! I’ll continue to consolidate this week and head on to week 5 next week.

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