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:
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 🙁
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.
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.
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
Seconding Millsie-J (and thirding HeleneCorsa , oh and fourthing icklegui ) 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
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!
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.
Ah yes great tips, thanks for sharing, nothing worse than gone off sweaty running stuff..... and well done too.
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.
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
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!
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!
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
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
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!
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 🤞🏻🤞🏻
Not sure if you are still keeping track of this page as the replies are all from 2 years ago - but here I am anyway Really looking forwards to doing the 'time' version of your plan. Just did the first one using interval training today. Very excited!!
wonderful! I think the old comments were superceded by the following weeks post.... I hope you found the intervals OK? And I hope you enjoy it... very exciting indeed
The intervals were great. My usual pace is only somewhere around 8.30 p/km and today it was down to just over 8 - so that's quite a result. don't think I could have kept that up for 30 mins mind you, but its a good start!
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) 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. 
