Bridge to 10K
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Final week of 10 is the magic number 🏆🍾

Hi everybody and welcome to the final week of 10 is the Magic Number. How are you all getting on?

So for this final week you will need to do:

4K

5k

10k

Here is the vid:

If you haven’t got to this point, don’t worry, do each week in your own time , there is no rush 😎

I will post the certificate next week. Well done everyone and Thankyou so much for coming along on this journey with me.

Members:

Christene

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Have a great week,

Juju

77 Replies
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Thank you so much for sharing this plan, I’m really enjoying it. I’ve got 5k run of wk3 to do then week 4 next week. I don’t always mange 3runs a week due to work shifts but am following the plan. Do you think I would be able to continue with this principal for half marathon training, short run, 5k and 1 long run increasing as we have been -1k every long run?

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I’m so pleased, you are doing really well too. And yes that’s exactly what I did to get me to a half and then full marathon. Every run gets you closer 😎

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Thank you so much for giving me the confidence to actually achieve this, I cannot tell you how much it means to me xx

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That’s made my day... Thankyou, but well done you, and you will continue to achieve 😎

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Posted somewhere this morning of my 9.21K last night. Will be going for 10K in next 6 days. However the dread and anxiety I go through during the week nearly does for me. In the last 7 days I have run 24.21K.

Oh well running kit ready and shoes cleaned for Parkrun.

Keep on running.....

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That's brilliant going tfcmagpie...well done and just go nice and steady when that big run comes, you will be ready. Slowly does it.😊x

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Wow you are doing really well. Make sure you get your rests in... and right now you will be running... I hope parkrun is good?

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New Parkrun PB. I had carbs last night I they helped.

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I am still behind, life has got in the way but I will get there but not next week! Happy running everyone 🏃‍♀️

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Don’t worry that’s fine.... you will get there. Life has a habit of getting in the way!!!

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Doing ok thanks - finished week 4 with an 8k run yesterday, so a week behind... This is due to running a 7k race (my first proper race!) and an extra new year parkrun over the past week or so 🙂. Will move on to week 5 tomorrow with the 5k first. Thanks again for putting this plan together - it's great!

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You are doing great, well done.... you are so close now, good work 😎

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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 (at 18km)! 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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Yes I think that will be fine. You are naturally speedy... do however try and go a bit slower as your arms lengthen and remember the 10% rule on both counts. I did the same. When I had got to 5k I kept increasing that run till I got to 10k.

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I'm a bit behind, on week 3 due to having flu bug

Today was my first run for 10 days and did the 7k 💪

Really pleased and it was a good run 👌

Next run will be 5k and finish wk 3 then onwards and upwards to week 4 😬

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Well done, you are doing brilliantly!!

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Great stuff Ju! I hope everyone is enjoying the challenge 💪😃👍

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Hi Juju a little sunshine in my pocket along with my 9k, yippee. Finished wk5 this morning after 2 really hard 5ks during the week where I got soaked to the skin and was blown about in all directions, today's 9k was glorious. It was sunny with no wind, what a treat after such a miserable few weeks. I was accompanied by my 2 boys and hubby for the first 3k, I say accompanied I mean I could see my boys in the distance, but they were there with slow mummy. But hey ho, she who laughs last..... I completed my remaining 6k solo for the grand total of 9 kilometres, well chuffed. 10k next Sunday here I come. Happy running folks hope you get some sun too.

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Yay that is fantastic, huge well done to you. And that’s so nice that your family are supporting you too 😎

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Crikey, are we really at the end of the 6 week plan? Time flies when you are having fun! I got to 10k part way through, having started halfway through the last plan and have kept one 10k run in my mix every week.

I look forward to seeing lots of new 10k graduates on the podium very soon!

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Fabulous, and I know time is speeding by!!

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Hello! I've got a bit further behind than last week due to work and torrential rain. Have done the 5k of week 5, will do the 9k tomorrow (hopefully, slightly dreading that one) and then the 4k early next week. Then onto week 6 I hope! Thanks for the continuing support and encouragement!

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Don’t worry there is no rush..... and I hope the 9k went well?

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I just did it!! So happy.....🏃😀

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A few weeks behind due to a couple of cases of man flu :) Monday I will be doing the week 3 7k run and then onwards and upwards to the end of the programme. Thank you ju-ju for this plan, I have really enjoyed it so far and am looking forward to reaching 10k for the first time.

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I am so glad you are enjoying it. I hope you feel better soon, and well done on your progress 😎

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I’m a bit behind, and didn’t manage the 9k run last week, so am going for that today. Think all the festive binging has slowed me up as I’ve struggled on the past few runs 😫. Need an austere January to get back on track!

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Don’t worry, Christmas really did get in the way. You are doing really well, and I hope it went ok today?

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Thanks, yes, it went well and I’m really chuffed. Took it very steadily and kept the pace slow so I didn’t run out of steam before the end.

I think 9k was more of a psychological barrier than a physical one, for me, just like W5R3 on Couch to 5k when you have to run for 20 minutes.

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That is so true, our mind will play the most elaborate games with us I think?

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So today was 10k day. I finished it but at times was so slow, that there's certainly more work to consolidate but hey, 10k reached. which is far more than I ever thought I could run.

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Well done you!! :)

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Congratulations to you! It's a great achievement. Hope to be in the same position next weekend.

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Well done!! It must be a fantastic feeling. Hope to be coming up behind you soon!

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Fantastic, congratulations kitt 😊 very well done..phew!😊x

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You did it? That is fantastic, huge well done :)

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Yesterday I wanted to do 10k again to prove it wasn't a one off and also to try and better pace it so I didn't have to slow down so much towards the end. I'm happy to say that by slowing my initial pace a touch I managed a much more satisfying run even managing a token acceleration in the final 500m. So much appreciation for Ju-Ju for making this feel possible and everyone here for their encouragement along the way.

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A couple of weeks behind but 8km done today, which I am ridiculously happy about! :)

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Brilliant, well done :)

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So inspired by all of you - well done! Especially those battling some very stormy weather in uk. I am so far behind you all - lots of things outside my control - but glad to have seen you all charging off in the distance. I’d be wildly happy to get to 6k of continuous running - seems like a hard but achievable goal for me at the mo but I can only run twice a week so must be patient.

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Keep at it and you will :)

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Ju-Ju you are to blame and everyone on C25K and bridge to 10K . I am wrecked 10.51 KM done tonight . If anybody ever sees me in running gear and trainers again please shoot me! What's next? I will post a MapMyRun pic later to prove it. K 7, 8, and 9 were killers tonight.

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Well done you!!! The aches and pains will ease but the achievement will not diminish.

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Woo hoo thats fantastic, well done to you ;)

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Thanks a lot I am on week 5 i did run on Monday and yesterday but both days about 5KM , ( Hope this would be okay) then the last one for this week will be on Saturday which is 9K and one week to go .... I am so proud!

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That is fantastic, well done. You are doing really well :)

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Well that's week 5 complete for me 😀, one more week hopefully to hit 10k. The 9km this week was a tough one - I'll put that down to the drizzle and wind, but I made it even if slower than normal.. Enjoyed the shorter 4k today with some intervals to try and build my speed a little... looking forward to next weeks runs.

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Well done you are doing well 😎

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Thanks ju-ju 😀 Plan complete with 10km completed today hooray 🎉 . Thanks again for your encouragement!

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Congratulations on the 10k!!

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Many thanks! And congratulations to you also 👏🏼😀

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I didn't manage to run the 9 K on Saturday. However, I am glad that i run for 9.4 Km in 65 minutes which makes me feel proud of myself.

Thanks for your help

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Thanks for your inspiration. I'm 67 and just starting out so hopefully it's not too late! On Week 7 of Couch to 5K and currently completing all runs on the local gym treadmill, so have yet to make the bridge to 'the great outdoors'. That day will come. Trying to ensure the targets are realistic and being careful with pace and breathing.

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well done and no its never too late :)

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I just ran 10k!! I'm sooo happy and quite amazed. THANK YOU for all your inspiration and for giving me the motivation and momentum to get there!

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Would just like to add my congratulations to you and thanks again to ju-ju for everything!

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Thank you, and congratulations for your first one too!!

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Thankyou so much 💥

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Fantastic huge well done to you 😎

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Hi ju-ju- , can we get a Graduate10 badge after completing this? I would be SO excited to have one of those next to my name!

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Would it be too much to ask for more sun for my big run? Probably, but I was lucky and had a fantastic sunny, but cold day for my first 10k😀 yipppeee. Can't believe it, and despite losing 1 kid half way round and shouting his name for 2k managed my run. I would even go so far as saying I'm looking forward to the next one. Roll on next Sunday. Thanks again Juju for all your encouragement, and for this forum. Happy running folks. (BTW did find missing kid)

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Hi Juju could I have a graduate 10k badge please. Thanks from a very proud runner.

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The badge fairy certainly will. Just reply to this post :)

healthunlocked.com/bridgeto...

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Thank you Juju.

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Brilliant, huge well done to you :)

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Congratulations!! It's a great feeling! And glad you found him! When I ask my daughters if they want to come for a run with me they look at me as if I just asked them if they want to chop a limb off....😀

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Thank you, you're right it did feel really good. Well done to you too🥇. I get the same look, but the offer this morning was run a bit or do homework, easy choice in the end. 🤣

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Once I am back to full fitness I have week 5 to do... ankle pain is gone but got some serious lumps bumps and bruises to ease after my fall before I attempt a longer distance... I will get there eventually...

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Ouch.... yes you will, and you can always pick up on my next one which will be starting the 16th of Feb...

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Sounds like a goal 👌 Few weeks to get to full fitness x

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I can’t believe that I did run 3 in week 5 today for 9.4km

There is no reason that 10K will be hard next week

Thanks all for your help

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Yes you most certainly can, and huge well done for getting this far....

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Final week of 10 is the magic number first run today 5.3km feeling happy and energetic

4 km on Friday and hopefully 10K on Monday

Thanks again

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Good luck Mulux...you can do it😊x

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Thanks a lot

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As per the plan, I will do my last run in week 6 and first 10 km in my life this evening.

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Finally I did it. This evening I run for 10.1km slow and nice run it took me 76min though.

I think 76 min 10km is as far as 45 min 10km

Thanks all for your support

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