Week 6 of 10 is the Magic Number 10k plan..... huzzah 🌟

[ju-ju-]

Welcome to week 6 of 10 is the magic number. How are you all doing? It’s been a difficult time of year to focus on a running programme so huge well done if you are still with us!! If you would like to join us please do add your name on. This will be a rolling plan so you are free to join at any time.

This week I want to mention water and fuel. There is so much written about this out there so I’m going to share what I have personally learnt on my own journey.

Eating and drinking well the day before a long run/ race makes a huge difference.

Sips of water regularly on a long run keep you well hydrated.

I don’t take water of fuel unless I’m planning on being out for more than 8 miles ( 1.5 hours). We are all different though, find what works for you.

Gels do not agree with me but a caffeine one when I was wiped out at 16 miles got me through. See what works.

On a long run I like to have a snack every 3 miles when I’m marathon training. This also fits with where the fuel stations are on most events. I mainly eat sweets, energy bars, dried fruit and flap jack.

The vid says week 5, don’t panic this is week 6....

youtu.be/b-n4l-_lk_U(Not working as expected?)

So this week the runs are:

4K

5k

9k

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

bsimonuk

Dwynne

Megzy24

[Sigered Graduate10]

I’m confused. If week 4 was a reset/catch-up/rest week then shouldn’t week 5 have been week 4 from the original plan (4/5/8) and then this week should be week 5 from the plan (another 4/5/8)?

I guess it doesn’t really matter. This week I will be running week 5 from the plan.

[ju-ju- Graduate10 in reply to Sigered]

Hi there, yes last week was week 5 and it was 4,5 and 8 so this week it’s 4,5 and 9... apologies if I’ve confused things. Well done on your progress so far. Next week will be the same as this week with the final week 8 taking us to 10k..... I hope that makes sense?

[Trying2run Graduate10]

I’m still hanging in there. Hoping for my 8k on Sunday.

[ju-ju- Graduate10 in reply to Trying2run]

Good stuff, well done you are so nearly there now.....

[O505k Graduate10]

Finished week 5 today. What a week. 8k on Sunday in snow. Fabulous spring morning for the 4K at 6:00am on Wednesday. The gym after work today for the 5k.

Looking forward to starting week 6 on Sunday. I’m sure not that long ago I would have been terrified at the prospect of running for 9k. The plan is definitely working for me.

[Moogy Graduate10]

Hi Ju-Ju. Would you add me to the list, please? I've just completed Week 1. Thank you so much for this!

[SueKen Graduate10]

Just finished week 5 with a 5k parkrun (although cheated slightly as my short run this week was only 3.4k). 9k route plotted ready for this week, just need to get my head around 1. that I can actually do it! and 2. figuring out when I am going to do my runs this week with a busy diary.

[O505k Graduate10 in reply to SueKen]

I'm sure you can do the 9k if you have already done the 8k. I agree though that the logistics of getting the runs in during a busy week is a struggle.

[Sarakc Graduate10]

Hello! Going well although I’m still on week 4! Hoping to do the 5K today or tomorrow! Work getting in way!!

I do find any run longer than 5K makes my hip sore but I suppose that’s to be expected!! 😀

[bsimonuk Graduate10 in reply to Sarakc]

I know what you mean. I have been having aches and pains and am trying to concentrate more on stretching properly pre- and post-runs!

[bsimonuk Graduate10]

Doing my 8 k run tomorrow

[Trying2run Graduate10]

Ready for week 6 now. Did my 8k. I listened to an audiobook rather than music for the first time and I ran really fast. Honestly didn’t mean to and it felt ok. I’m so surprised.

[bsimonuk Graduate10 in reply to Trying2run]

Did you use mapmyrun or you already had a route worked out ?

I am supposed to do my 8 k today / this pm/ I am a bit worried about it 🤨

[Trying2run Graduate10 in reply to bsimonuk]

Both. I had an idea about a route out to get to 4K then doubled back a little then a different route to get home. I found the 7k really really hard, so I still can’t fathom why this was easier.

[bsimonuk Graduate10]

Completed 8k run. With warm up and cool down walk - did 10k !

Can’t say it was easy, but was ok.

After 5 k I started feeling very thight across my sacrum?

It is interesting how each run seems to come up with a different ache or issue 🤨

Feeling great now . Better do my stretching 😊

[Rach808]

Joining this in week 4 - am I in the right place?! Aiming to get to 10k at around my 1 year anniversary since starting C25K

[SueKen Graduate10 in reply to Rach808]

When did you start? My anniversary is 13th April, 2 days before my first 10k.

[Rach808 in reply to SueKen]

It was 15th April that I started. I remember being really hung up after graduating on speed and distance etc then I just let go of all that and I’ve enjoyed pootling along at the 5/6k mark since feel like I’m really for the next challenge though now! Well done on your upcoming runniversary! ☺️

[Bluebirdrunner Graduate10]

Hi Ju ju, please can I sign up for your 10 is the magic number as I have a virtual 10k to do on 4th May and I know your plan will get me there.

This will be the third time I have done it, I love the structure of the runs, and because I don't want to run long distances all the time, feel its a great way to build my stamina...

Plan to start Thursday! The schedule is pinned on the fridge ready😊xxx

[ju-ju- Graduate10 in reply to Bluebirdrunner]

Yes of course shall I add your name to this one or add on the next one?

[Bluebirdrunner Graduate10 in reply to ju-ju-]

Im starting on Week 2 as have only 5 weeks til my 10k so please add me on now...😊xx

[ju-ju- Graduate10 in reply to Bluebirdrunner]

I’m on it... I’ll add you to the latest post xxx

[Bluebirdrunner Graduate10 in reply to ju-ju-]

Thank you.xx

[bsimonuk Graduate10]

Just did my 5 k run for this week In the pouring rain: never ran in such wet weather before - it was definitely refreshing . I didn’t feel like doing 9k in this weather . Hopefully it will be dryer on Sunday or Monday to embark on my 9k run . How is everyone else doing ?

Good luck bluebird runner . Did you start yesterday ? 😀👍🏼

[ju-ju- Graduate10 in reply to bsimonuk]

Well done it is so wet today!!

[Bluebirdrunner Graduate10 in reply to bsimonuk]

I went today for a 5k as my Wk2 R1...did get wet but not drenched!😊..

Hope its dry for your 9k on Monday...do you wear a peaked cap?

I will do 3k on Sunday if I can😊xx

[bsimonuk Graduate10 in reply to Bluebirdrunner]

I wore a hooded running top . I need to look up what a peaked cap is ?

😀

[Bluebirdrunner Graduate10 in reply to bsimonuk]

Ha, I just mean a baseball cap which has a peak 😊..it really keeps the rain off your face, and wind out of your eyes... they have an adjustable bit at the back too that you can tighten if its blowy...😊xx

[bsimonuk Graduate10 in reply to Bluebirdrunner]

I hadn’t thought of that .

Thank you

[Catbee]

Hi can I be added on please? I’m about to start week 3 of your plan 👍🏻

[SueKen Graduate10]

A very soggy Parkrun this morning for my 5k run.

[bsimonuk Graduate10]

Did a soggy 9k run today. Went well but feeling tired now .