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

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

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 💥

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

66 Replies
oldestnewest

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

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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

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😎

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Thank you

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Oh yes I can see it hasn’t appeared!!

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Love this! Have fun everyone :)

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

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

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Can I play please😂😂

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Of course, I hope you have fun 💥

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

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Brilliant, well done and great start 😎

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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!

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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 🙁

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

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

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Aww thank you😀

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I’ve copied out the lovely poster and can’t wait to start!! 🏃‍♀️

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

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

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

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Fantastic, and I’m glad you like it!!

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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

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

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

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Of course 😎

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

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Yes of course 😎 well done!!

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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.😀

Anyhoo looking forward and excited to start this again.

Thanks ju ju and

Happy running.😀😀

Will try the dettol tip.

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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...

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😁👍x

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

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

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

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A great start indeed 😎

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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.

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

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

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Great, I will add you 😎

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

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😎

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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.

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

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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 :(

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

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

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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.

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Brilliant for tea towels too

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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

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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!

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

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

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Of course 😎

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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.

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

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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.

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

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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 :-)

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

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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!

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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!

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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

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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

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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!

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

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