Hi All,
I’m one run away from completing C25K. I’d like to start 10K training using Ju Ju’s plan. The thing that bothers me is that it looks like going backwards re run 1 on weeks 1-3? Am I being over ambitious thinking that these runs should be further, after all I can run 4.5k in 30 mins now? Any advice welcome!!!
Hi! I’m on week 2 of the 10K plan and I’d say the shorter runs prepare you for the longer ones (run 3). This plan is about doing the distance not running as fast as you can. I consolidated runs 3 x 30mins per week for about 3 weeks after graduating. This made sure it built your endurance to run for 30 mins comfortably. Everyone is different but I’d say JuJu’s plan isn’t going back after C25k.
Thank you for speedy response! I plan two weeks of consolidation, then 3K Fun Run then Ju Ju’s Plan. I’ve looked at other 10k plans and some are so complicated being full of intervals and timed runs. Agreed that distance is better than risking injury and dread of running via times. I’m aiming to do a 10k on 14th October and if I can get round in 1hr and 15mins max that’s good enough for my ahem...age group😉
Sounds like a great plan. I’m going to do my run 1’s with intervals where possible so that breaks up the continuous 3 x runs and hopefully builds my speed. I have my 10K booked for October too! Good luck with the rest of C25k. 😊
Using the short Run 1’s for intervals is a good idea. Throw a couple of hills in Run 2’s. Therefor Run’s 3 should be a doddle 🤔
😄
so you are going to do speed work in run 1, hill work in run 2 and add distance in run 3? when are you going to get your recovery run in?
Not me but original poster Maybe58
Everyone who starts bridge to 10k can already run for 30 minutes at least. They will be capable of doing more than 2.5k, but they will still do the shorter runs.
It seems a lot of people use the shorter runs in juju’s plan to do speed/interval work. I’m starting wk1r1 tomorrow and planning to do the 2.5k using the c25k+ speed podcast.
Trust the plan like you trusted the C25K plan and you’ll be fine. It’s worked for many people before us.
No not going back.
Maybe one step back to take two forward.
B210k and 10 the magic mumber 10K plan accommodating immediate graduates that need structure without taking 3 weeks consolidation etc.
Plan very flexible providing it uses all the guidance rules to keep an unstrengthened new runner injury free and retain the low risk criteria.
Hope this helps.
You are doing great.
The 24 runs and typically 8 weeks is not a long time to build and then maintain 10K in your schedule.
I've had 2 graduation runs and I've just started the C25K+ podcasts. I did Stepping Stones and it was great. I'm not sure what the others involve yet, but think you'd be well advised to do some consolidation and perhaps give these a go before beginning the Magic 10. As said above, most plans seem to involve a short hard run, an easy 5k, perhaps similar to what we've graduated on, and then a longer run by adding no more than 10% of your overall weekly distance.
At least with the Magic 10, all of the work has been done for you, you just need to follow the programme knowing that it's tried and tested.
Anyway, that's my tuppence-worth.
Good luck with your journey. 😊
Hi there, the plan is designed to get you to 10k, and to do this its important that you dont go over 10% for each run or each week. So the short run is ideally recovery ( if you need this) or doing intervals which are great fun and help your running no end.
So Run 1 recovery, Run 2 intervals with hill, Run 3 distance?
Hi there, the long run is the distance, the 5k is as you wish ( Parkrun is popular), and the short run is ideally intervals but can be used as recovery. This plan is a guide so feel free to use it how you wish.
The short runs are meant to be a faster pace
I concentrated on doing 3 5k runs a week for a month or two before moving up as I needed to be sure that regular running would be something I could stick with, not just for the duration of the programme. I then worked up to 10k. Best of luck and ambition is great, just be mindful that pushing too hard too fast isn't always beneficial to the creaky and strainable bits of us! 
Hey Maybe - I asked the same question a few weeks ago and the advice, overwhelmingly was to take 3-4 weeks to consolidate the 30 mins that you can run and ensure your body can regularly do this and will therefore get stronger..... then move on to the 10K plan.
Remember you’ve started at nothing (a mere 9 weeks ago) so taking - few more weeks to ensure you don’t end up on the IC should be ok and will only do you good.
I’d also recommend taking a few extra days (maybe a week) with no running. I recently took 11 days just through being busy and it didn’t really effect my fitness or recovery, but it felt easier. A friend of mine who does Ironman etc said that sometimes your body just needs to recover without the constant strain of exercise - and you’re better for it!
Hope that helps 🏃♂️🏃♂️
I run the three runs on alternate days then have two days off, this has kept me injury free. By the time I start the 10k it will be almost 3 weeks of consolidation. I can’t believe 11 weeks ago I was full of doubt that I’d get this far. Back then Week 5 Run 3 was my biggest fear!
Remember you can do the runs each week in any order, there is a 5k every week. You are building up your weekly distance safely. The shorter run can become your recovery run once you start clocking up the distance. During the first couple of weeks you could try intervals for the short run, but once you are doing a 5k and for example a 7k, you might be glad of that shorter run inbetween...
Good luck its a great plan and fun to follow 😊xx
W8R3 of Ju-Ju’s plan = 5k finally! 
Following ju-ju’s plan. Went o...
Ju Ju’s Plan - Printed ! 
