Get in....Itโ€™s The final week of the 10 is t... - Bridge to 10K

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Get in....Itโ€™s The final week of the 10 is the Magic Number 10k plan ๐Ÿคฉ๐Ÿ’ฅ๐ŸŒˆ๐ŸŒช

ju-ju-
ju-ju-Graduate10
โ€ข29 Replies

Welcome to week 8, the final week of the 10 is the Magic Number plan!!!! Whoop woop....

How are you all doing? I got a super early train this morning to come down to see my family in Hayle. I had a lovely run with my sister after lunch. I am not used to running where there are people...all a bit odd and rather discombobulating.

So the plan this week is for a:

4k

5k

10k

Feel free to join at any time whatever stage you are on....

youtu.be/RM1AoPDu7gc

Members:

Dindy

ClarriePan

Sadie-runs

Suzykk

Pippy60

Biguft

Bluebirdrunner

AineMc

ToniCR

Nictwit

Uphill-downhill

Catbee

Whizziewood

Linda9389

Jilldrum

Enyala

Tasha99

5lmc

Slinkymalinki

Late-Starter

Mergirl101

Anniesrunning

Runlikeasnail

Moogy

wantie

Poly-Princess

loudrury

dahogg

Mcdon

Lizzienzeb

Max20

Tasha99

Unfitwestie

Frosty50

garym

wifey259

Nicthestick

Teachderm

Avagbel

sumb7170

Richroux

FairyTales

Beckygreeny

pinchie01

Hepworth6

Veggiegirl1906

Norther_lass_68

cathysykes

Biggydoug

Sheffieldgirl

PashleyPedaller

Spottydotty

Spinno

Fairytales

SW16

Mergirl101

Denbo64

APScotland

Mand102

Heartlesstroll

Guesty26

29 Replies
โ€ข
Ripcurlrana71
Ripcurlrana71Graduate10

All geared up to start next week! Enjoy your time with your family. ๐Ÿ˜Ž

ju-ju-
ju-ju-Graduate10 in reply to Ripcurlrana71

Fantastic well done.....and Thankyou so much, I love itโ€™s here....

Hidden
Hidden

Well, during week 2 I decided to put the B210K on the back burner for a while. Over the weeks I been increasing my distance gradually, but nowhere near what this plan recommends.

But today I set out on what I believed was going to be my first 8K run, started slow and after 3K decided to drop the distance and just run till I felt like giving up, in a sensible way!

Low and behold in the 8th and final week of the plan, I somehow have accidentally managed to run my first 10K run. ๐Ÿ‘Š๐Ÿป๐Ÿ’ฅ๐Ÿ†๐Ÿฅ‡

ju-ju-
ju-ju-Graduate10 in reply to Hidden

Wow thatโ€™s fantastic, and goes to show how itโ€™s so much a mental thing..... well done

Guesty26
Guesty26Graduate10

Thought it was Kylie Minogue with them shorts for a minute, have a great week.

ju-ju-
ju-ju-Graduate10 in reply to Guesty26

Oh I wish.... they all tease me at the gym when I wear them. I have a matching gold top for special occasions and when Iโ€™m feeling thin ( Iโ€™ve only worn it twice) ๐Ÿ˜•

SW16
SW16Graduate10

Your lovely pic reminds me of the thing I always forget before I go out-my lippy!!!!!!! Heading out for last 9k on the plan tomorrow, before the final week! Its been great and amazing to find out what I can do, when someone else tells me what to do! Charity top for the Parks Half in October turned up yesterday- so I guess thatโ€™s real then๐Ÿ˜‚

ju-ju-
ju-ju-Graduate10 in reply to SW16

I am so pleased, and you have the right amount of time to get you to that HM. Have you got a plan?

My flipping lippy, I feel jinxed if I forget. The best thing about this one is that I can put it on for my run and leave it for work and it stays on all day. Job done.

SW16
SW16Graduate10 in reply to ju-ju-

Not got a 10k to HM plan yet. Iโ€™ll need to consolidate the 10k for a couple of weeks first, I think( week8 on repeat!). Then Iโ€™ll start extending that Sunday long run and see how I go- unless you have a cunning plan ๐Ÿค”

Iโ€™m impressed with the stickability of that lippy-if I do put some on, its all gone after 5k!

ju-ju-
ju-ju-Graduate10 in reply to SW16

Itโ€™s 24 hour maybelline.... like putting glue on your lips!!! Good plan re HM, that is exactly what I did.....

SW16
SW16Graduate10 in reply to ju-ju-

๐Ÿ’‹๐Ÿ‘€๐Ÿ‘๐Ÿป

lexi6
lexi6Graduate10

Hi ju-ju can you add my name on to your list please. Just finished week 3 of your plan, thank you so much, I still need direction after graduating mid April.

ju-ju-
ju-ju-Graduate10 in reply to lexi6

Iโ€™m so pleased. I will add your name on ..... well done ๐Ÿ˜Ž

Those shorts are almost as spectacular as that beautiful beach. Love it ๐Ÿ˜Ž๐Ÿค˜

ju-ju-
ju-ju-Graduate10 in reply to JennyH10

Ha ha Thankyou.... sweaty Betty sale!! Iโ€™m not sure the rest of the world wanted them as much as me....!!!!!

Berksrover
BerksroverGraduate10

Holidayed in Hayle donkeys years ago, abiding memory was a super Chinese takeaway (should I even be mentioning that on a runners forum)

ju-ju-
ju-ju-Graduate10 in reply to Berksrover

You absolutely should...... we Runnerโ€™s Love our food donโ€™t we!!!!

Hi Ju- Ju, just completed my C25K and bought the Bridge to 10k app- Hope thatโ€™s the one everyone is talking about. Can you please add me to the list and how does it all work alongside one another.....?

ju-ju-
ju-ju-Graduate10 in reply to S4BEW

Hello..... and well done on graduating. It is entirely up to you how to get 10k and that app sounds like a great idea. This rolling programme just gives folk a suggested structure but more importantly a weekly opportunity to get support, advice and a bit of discussion too...

Hi JuJu,

Hope all good.๐Ÿ‘

I have been building my long easy run each second week for a few weeks now, so far 3x10k and longest 12.6k toward the HM distance.

Also want to attempt to post a 5k PB during weeks 3 or 4 of Abiโ€™s speed challenge.

I am a novice,and I would like to accommodate both above goals,is it possible to join your 10 the magic number 10 k programme and still pursue these goals, or is it easier to just delay the HM goal.

How important is it to stick rigidly to your programme, alla C25k, or is it OK to do more than your plan, respecting proportional guidance, of course.

I have probably completed around 3 months of consolidation. 15k minimum and running 3 hours / wk at my slow pace.Steadily building to 30k and 6hours running.

I think you may have enrolled me for the 15/06/18 group.

Sorry to be a pain,I just do not know enough.

ju-ju-
ju-ju-Graduate10 in reply to Tbae

Hi Tbae, I think you know more than you think.... and you are doing brilliantly. As for your goals and plan, as you say the best is to stick with the proportions ( 10% rule etc) but do what is right for you. This plan is a guide and I am not a big believer in conforming to rigid rules but I am a big believer in preventing injury. We are all different and we move towards our running goals in different ways in different times. So- my personal Dave would be that you could:

1.Do more than the plan for your work towards HM ( 10% rule weekly)

2.Work towards the 5k PB as one run each week is a 5k and an interval session.

3. Every 4 weeks have a reset week where you do very little mileage in order to give your body a well deserved rest.

4. Enjoy it and have fun ( this is the most important one).

I hope this is helpful?

Tbae
Tbae in reply to ju-ju-

Very, as always.Thank you JuJu.๐ŸŒŸ

So I am in for the class of the 15th please.

Looking forward to the next 8 weeks.With your advice here, just know itโ€™s the right thing.

Yes sound advice,the enjoyment is the main driver.

Love your recent Marathon pinned post.๐Ÿ’ซ๐Ÿƒโ€โ™€๏ธ๐Ÿ’ซ

Go superwoman.๐ŸŒŸ

ju-ju-
ju-ju-Graduate10 in reply to Tbae

Thankyou so much, and you are in the list for the 15th....

linda9389
linda9389Moderator

Bagged my week 8 10k this morning, so maybe last week wasn't a fluke after all. Didn't enjoy it though and have been tired all day :D

While I was running I was wondering what happens now - no way do I want to feel like that every weekend, but if I don't keep up the 10k won't I lose it? The last - and worst - 10 minutes of my run gave rise to a plan - I will do your magic 10k plan again! I've see others repeating it and wondered why? But suddenly it makes perfect sense to me! I will build up to 10K again. On the way I will have a go at running outside on the short run of the week - see if these glute exercises have made my hip any more durable in the great outdoors.

So thanks for this ju-ju- and please could you put me down again for the next one? :)

ju-ju-
ju-ju-Graduate10 in reply to linda9389

Great plan and yes I course... huge well done on getting to that 10k.... itโ€™s a milestone achievement. Yes I will add your name, great to have you again....

Pinchie01
Pinchie01Graduate10

Ju-ju just wanted to thank you for getting me to 10k. Your plan really worked for me and have recommended it wholeheartedly to the rest of the gang at work who are just completing their c25k. (Weโ€™re all doing a 10k charity run in September). Thanks again - Iโ€™m hooked! X

ju-ju-
ju-ju-Graduate10 in reply to Pinchie01

Wow thatโ€™s made my day I am so pleased!!!! Huge well done on this achievement, and get the work guys to sign up to the 15th if they fancy?!!!

Heading out this weekend for my first race and hope to complete my 10k there. So excited!! :D

PashleyPedaller
PashleyPedallerGraduate10

Hi Ju-Ju-. Just wanted to add my thanks too for getting me to 10k (it proves there's life in the old girl yet!) and to endorse the previous comments to anyone who's completed C25K and want to go to 10k - it's a great plan! Definitely hooked now. Who knows, I might even go for a HM next year?! Thanks again x

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