BOOM πŸ’₯ Week 1 of the shiny new 10 is the Ma... - Bridge to 10K

Bridge to 10K
9,760 members β€’ 12,926 posts

BOOM πŸ’₯ Week 1 of the shiny new 10 is the Magic Number 10k Plan with Ju-Ju

ju-ju-
ju-ju-Administrator
β€’69 Replies

Morning everyone, and welcome to the first week of the 8 week programme to get you from 5 to 10k.

So for this first week you need to do:

2.5k

5k

5.5k

The runs can be done in any order through the week, and on the days that suit you, bearing in mind your vital rest days too. 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:

My top tip for today is actually to use Dettol Laundry Cleanser for all your dirty stuff.

Have fun and there is a print off you can stick on your fridge if you want to- or do your own 😎.

Please feel free to join at any point on the way πŸ’₯

Members:

GoogleMe

Sarakc

Feebe

roderick999

Sigered

HeleneCorsa

Trying2run

EmmaRunning

AnneDroid

FlickM3

MaggieT17

PashleyPeddaller

Anthie

Sue1421

Joy57

0505k

Herbal-T

icklegui

Allia

Fennellawny

Laura39

Vish-runs

vivh61

Sweatyfaced

Slinkyminky

MickGJ

ANewMe2017

Spinner2017

BrianUK

Richard7

RaNp

Nellie257

Oldgal68

MaggieT17

SarahWillRun

Pamj58

EB43

Boxergo

SueKen

Jopard

69 Replies
oldest β€’ newest
Trying2run
Trying2runGraduate10

Get in. I’m tremendously excited. Thank you for doing this x

2 likes
Reply
Trying2run
Trying2runGraduate10
in reply to Trying2run

Could you repost the link for interval training please. It has a little missed off the address and I’d like to give it a go. Thanks

Reply
roseabi
roseabiAdministrator
in reply to Trying2run
2 likes
Reply
ju-ju-
ju-ju-Administrator
in reply to roseabi

😎

Reply
Trying2run
Trying2runGraduate10
in reply to roseabi

Thank you

Reply
ju-ju-
ju-ju-Administrator
in reply to Trying2run

Oh yes I can see it hasn’t appeared!!

Reply
roseabi
roseabiAdministrator

Love this! Have fun everyone :)

2 likes
Reply
ANewMe2017

Please add me on and I'll have a go. Ran 10k last Sunday but it wasn't very convincing!!... Xx

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to ANewMe2017

Yes deffo, I will add you on later, I’m just off to see Black Panther with my son 😻

3 likes
Reply
spinner2017

Can I play pleaseπŸ˜‚πŸ˜‚

Reply
ju-ju-
ju-ju-Administrator
in reply to spinner2017

Of course, I hope you have fun πŸ’₯

Reply
PashleyPedaller
PashleyPedallerGraduate10

Thanks, Ju-Ju. Plan printed, cut out and stuck to my fridge ... good luck everyone and have fun!

2 likes
Reply
ju-ju-
ju-ju-Administrator
in reply to PashleyPedaller

Brilliant, well done and great start 😎

Reply
BrianUK
BrianUKGraduate10

Me too please! I need this after my fluke 10K and this morning’s disaster run. Oh and let us know how the film was!

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to BrianUK

Yes, and we always learn more from disaster runs!! The film is brilliant, I want his panther super suit..... however the car broke down on the way back πŸ™

1 like
Reply
Sarakc
SarakcGraduate10

Hi! I can’t see my name on list! Although it might be just a typo! I see Sandkc might that be me? πŸ˜€

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to Sarakc

Apologies that’s my bad.... this iPad loves correcting everything!!! I will amend....

1 like
Reply
Sarakc
SarakcGraduate10
in reply to ju-ju-

Aww thank youπŸ˜€

Reply
Sarakc
SarakcGraduate10
in reply to Sarakc

I’ve copied out the lovely poster and can’t wait to start!! πŸƒβ€β™€οΈ

Reply
Richard7
Richard7Graduate10

Hi can you add me to the list please. I probably signed up on the wrong post previously!

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to Richard7

Likely me, my systems often fail me!!! I will add you, apologies...

Reply
Richard7
Richard7Graduate10
in reply to ju-ju-

No worries. The important thing is I know what I am doing next week - will start Monday/Tuesday πŸ˜€ - I love the poster

2 likes
Reply
ju-ju-
ju-ju-Administrator
in reply to Richard7

Fantastic, and I’m glad you like it!!

1 like
Reply
RichardA_NP
RichardA_NPGraduate10

Hi Ju-ju.. i’m in, been unwell for 2 weeks with lurgy so hope to be back running in the next couple of days.. cheers Rich

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to RichardA_NP

Hey Rich, I hope you feel better soon. There is no rush to start....

Reply
Nellie257

Hiya! Can u add me too please ju-ju? 😊

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to Nellie257

Of course 😎

1 like
Reply
Oldgal68

Hi ju-ju- ! Gonna give this a go, would you add me to the list, please?

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to Oldgal68

Yes of course 😎 well done!!

1 like
Reply
Hidden
HiddenGraduate10

Morning ju ju have just read you your 8 week training blog for 10k. Love the plan! Easy to understand ! Just right for an old bird like me.πŸ˜€

Anyhoo looking forward and excited to start this again.

Thanks ju ju and

Happy running.πŸ˜€πŸ˜€

Will try the dettol tip.

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to Hidden

Hooray, and I’m so glad you like the look of it.... the Dettol stuff is fab. If something is particularly dirty then you can pour it on directly...

1 like
Reply
Hidden
HiddenGraduate10
in reply to ju-ju-

πŸ˜πŸ‘x

1 like
Reply
SarahWillRun

Hello yes please! Have signed up for a 10km race this summer so need help getting there.

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to SarahWillRun

Great.... you will certainly be very prepared.... 😎

Reply
EmmaRunning
EmmaRunningGraduate10

Woo hoo. Starting it with Parkrun. Thanks Juju. 😊

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to EmmaRunning

A great start indeed 😎

Reply
PamJ58
PamJ58Graduate10

Hi Ju-Ju - can you add me to the list please. I did manage to get up to 10k last year but haven't managed to keep going with the longer distances since then. This should give me a bit of structure (and incentive) to get there again ! Thanks.

2 likes
Reply
ju-ju-
ju-ju-Administrator
in reply to PamJ58

Great, hopefully this will be just the ticket for you.... 😎

Reply
EB43
EB43Graduate10

Think I might be feeling brave enough to give this a go now. Can you add me on to the list please.

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to EB43

Great, I will add you 😎

Reply
Boxergo
BoxergoGraduate10

Just what I'm looking for! Please add me thanks.

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to Boxergo

😎

Reply
GoogleMe
GoogleMeGraduate10

Going to suggest the cleaner to certain members of my extended family. Possibly as a result of not getting on with techno fabrics and mainly sticking to cotton (well, there's some lycra involved with some bits...) I don't seem to get that reek.

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to GoogleMe

Haha good idea, and yes cotton is so much better!!!

Reply
HeleneCorsa
HeleneCorsaGraduate10

Love your top tip! Can I offer another one?

Bicarbonate of soda for sports tops that are starting to get niffy under the arms even when they are clean and freshly washed. Soak them overnight in water with a good amount of bicarb, then wash them the day after. A further spoonful added to your washload each time should keep them sweet-smelling.

My eldest is hurtling towards puberty and so I have been declaring war against all kinds of armpit whiffs lately :(

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to HeleneCorsa

What a great idea, I will try this..... much better than buying detergent 😎

Reply
Millsie-J
Millsie-J
in reply to ju-ju-

I use a capful of white vinegar, and no softener. Works a treat on my 6’2” sport geek son’s gear.

1 like
Reply
HeleneCorsa
HeleneCorsaGraduate10
in reply to Millsie-J

Ooh that sounds like a good tip! White vinegar is great for that sort of thing - I use it to freshen up towels every now and then too.

Reply
Millsie-J

Brilliant for tea towels too

Reply
notoutofbreath
notoutofbreathGraduate10
in reply to Millsie-J

Seconding Millsie-J (and thirding HeleneCorsa, oh and fourthing icklegui :P ) with the white vinegar... I have it in a spray bottle to directly spray the inside of the armpits of hubby's shirts. Do it before every wash. Great for breaking through the sweat/build up of antiperspirant gunk, saved us a fortune and you don't smell the vinegar at all. :) Wait, what forum am I on again?! LOL

3 likes
Reply
SueKen

Ooh! Yes please. I’m already up to week 3, but haven’t managed to run the full 7k yet (a bit of jeffing in there) so happy to repeat a couple of weeks to consolidate. And this plan is perfect timing for my 10k on 15th April!

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to SueKen

Great, and yes this great timing. You will nail it 😎

1 like
Reply
jopard

Hi ju-ju, can you please add me to the list, thank you.

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to jopard

Of course 😎

1 like
Reply
icklegui

hurrah! I did my long run, 5.5, this morning, as I'm skeptical of fitting it all in otherwise. Hoping to fit in the 5 mid-week and then save the little 2.5 for maybe Friday morning?

Oh and another one for the vinegar in the wash crowd! I have also used Dettol laundry cleaner, it's good. Top thing though is to invest in nice natural fibres :)

Plus always let your stuff dry out if you can't wash your sweaty gear immediately.

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to icklegui

Ah yes great tips, thanks for sharing, nothing worse than gone off sweaty running stuff..... and well done too.

Reply
dwynne
dwynneGraduate10

Can you add me too please. Having a stitch removed from my eyebrow tomorrow (first running pratfall !) so going to start programme this week. Thank you.

1 like
Reply
ju-ju-
ju-ju-Administrator
in reply to dwynne

Of course, I will add you in to today’s post, and I hope your eyebrow is doing ok?

Reply
bsimonuk
bsimonukGraduate10

Hi Juju,

I would like to join the new 10 is the magic number 10k plan. I did a 2,5 k interval run today . Looking forward to the program. Hope i will be up for it :-)

2 likes
Reply
ju-ju-
ju-ju-Administrator
in reply to bsimonuk

Brilliant, well done and I will add you to today’s post.

1 like
Reply
AndG
AndGGraduate10

Can I join please. Graduated last week. I like sticking to a plan and want to run longer distances with aim to run a 10K in Autumn which I think should be achievable!

Reply
ToniCR

Hi ju-ju, not sure if you'll see this since the post is old. I'm wondering how long after c25k it would be appropriate to try this? Is it doable right after graduation, or would you recommend consolidating for a few weeks first? Thanks!

Reply
Mcdon
McdonGraduate10

I’m running 3x 5.6 k a week just now and have been for 3 weeks I’m I still better to start your programme from week 1. Feels like a step back but will do what’s recommended x

Reply
Clairecandothis
ClairecandothisGraduate10

Hello

I am going to give this a go. Thank you. Do I still run for 30 minutes x 3 or just follow this programme. I'm a newbie from just finishing the couch to 5k lol. X

Reply
Pinchie01
Pinchie01Graduate10

Hi ju-ju, thanks for doing this, graduated from c25k a few weeks back then got a little lost on my own, so will start this plan now. Thanks again for the renewed focus! I’m in!

Reply
Upagumtree
UpagumtreeGraduate10

Looking forward to this. Just starting C35k w9, should graduate on Sunday 10 June. Fingers crossed πŸ˜€

Reply
LouiseW_NI

So I did the 30-20-10 intervals this morning and felt it- in a good way! Looking forward to this challenge if my 57.5 year old left foot can take the pace. It’s sore after I run though fine whilst I’m doing it. Hopefully the combination of shorter alongside longer distances will be good for me 🀞🏻🀞🏻

Reply
Runnerbean63

Hi, where do I find the print off version of your 10km plan? Thanks!

Reply

You may also like...