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

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

ju-ju- profile image
ju-ju-Graduate10
β€’71 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:

youtu.be/IsTzsNtfaLg

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

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ju-ju- profile image
ju-ju-
Graduate10
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71 Replies
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Trying2run profile image
Trying2runGraduate10

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

Trying2run profile image
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

roseabi profile image
roseabi in reply to Trying2run

runnersworld.com/peak-perfo...

Probably this :)

ju-ju- profile image
ju-ju-Graduate10 in reply to roseabi

😎

Trying2run profile image
Trying2runGraduate10 in reply to roseabi

Thank you

ju-ju- profile image
ju-ju-Graduate10 in reply to Trying2run

Oh yes I can see it hasn’t appeared!!

roseabi profile image
roseabi

Love this! Have fun everyone :)

ANewMe2022 profile image
ANewMe2022

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

ju-ju- profile image
ju-ju-Graduate10 in reply to ANewMe2022

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

spinner2017 profile image
spinner2017

Can I play pleaseπŸ˜‚πŸ˜‚

ju-ju- profile image
ju-ju-Graduate10 in reply to spinner2017

Of course, I hope you have fun πŸ’₯

PashleyPedaller profile image
PashleyPedallerGraduate10

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

ju-ju- profile image
ju-ju-Graduate10 in reply to PashleyPedaller

Brilliant, well done and great start 😎

RunBrianRun profile image
RunBrianRunGraduate10

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!

ju-ju- profile image
ju-ju-Graduate10 in reply to RunBrianRun

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™

Sarakc profile image
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˜€

ju-ju- profile image
ju-ju-Graduate10 in reply to Sarakc

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

Sarakc profile image
SarakcGraduate10 in reply to ju-ju-

Aww thank youπŸ˜€

Sarakc profile image
SarakcGraduate10 in reply to Sarakc

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

Richard7 profile image
Richard7Graduate10

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

ju-ju- profile image
ju-ju-Graduate10 in reply to Richard7

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

Richard7 profile image
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

ju-ju- profile image
ju-ju-Graduate10 in reply to Richard7

Fantastic, and I’m glad you like it!!

RichardA_NP profile image
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

ju-ju- profile image
ju-ju-Graduate10 in reply to RichardA_NP

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

Nellie257 profile image
Nellie257

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

ju-ju- profile image
ju-ju-Graduate10 in reply to Nellie257

Of course 😎

Oldgal68 profile image
Oldgal68

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

ju-ju- profile image
ju-ju-Graduate10 in reply to Oldgal68

Yes of course 😎 well done!!

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.

ju-ju- profile image
ju-ju-Graduate10 in reply to

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...

in reply to ju-ju-

πŸ˜πŸ‘x

SarahWillRun profile image
SarahWillRun

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

ju-ju- profile image
ju-ju-Graduate10 in reply to SarahWillRun

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

EmmaRunning profile image
EmmaRunningGraduate10

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

ju-ju- profile image
ju-ju-Graduate10 in reply to EmmaRunning

A great start indeed 😎

PamJ58 profile image
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.

ju-ju- profile image
ju-ju-Graduate10 in reply to PamJ58

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

EB43 profile image
EB43Graduate10

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

ju-ju- profile image
ju-ju-Graduate10 in reply to EB43

Great, I will add you 😎

Boxergo profile image
BoxergoGraduate10

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

ju-ju- profile image
ju-ju-Graduate10 in reply to Boxergo

😎

GoogleMe profile image
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.

ju-ju- profile image
ju-ju-Graduate10 in reply to GoogleMe

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

HeleneCorsa profile image
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 :(

ju-ju- profile image
ju-ju-Graduate10 in reply to HeleneCorsa

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

Millsie-J profile image
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.

HeleneCorsa profile image
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.

Millsie-J profile image
Millsie-J in reply to HeleneCorsa

Brilliant for tea towels too

notoutofbreath profile image
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

SueKen profile image
SueKenGraduate10

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!

ju-ju- profile image
ju-ju-Graduate10 in reply to SueKen

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

jopard profile image
jopardGraduate10

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

ju-ju- profile image
ju-ju-Graduate10 in reply to jopard

Of course 😎

icklegui profile image
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.

ju-ju- profile image
ju-ju-Graduate10 in reply to icklegui

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.

ju-ju- profile image
ju-ju-Graduate10 in reply to

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

bsimonuk profile image
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 :-)

ju-ju- profile image
ju-ju-Graduate10 in reply to bsimonuk

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

AndG profile image
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!

ToniCR profile image
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!

Mcdon profile image
Mcdon

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

Clairecandothis profile image
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

Pinchie01 profile image
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!

Upagumtree profile image
UpagumtreeGraduate10

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

LouiseW_NI profile image
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 🀞🏻🀞🏻

Runnerbean63 profile image
Runnerbean63

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

Fionamags profile image
FionamagsGraduate10

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!!

ju-ju- profile image
ju-ju-Graduate10 in reply to Fionamags

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 :)

Fionamags profile image
FionamagsGraduate10 in reply to ju-ju-

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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