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Bridge to 10K
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Boom πŸ’₯ it’s week 6 of the 10 is the Magic Number 10k plan 🐝

How are you all doing? .... You are all doing so well with so many people graduating its really super... well done :) I’m just back from a lovely jungle run in the woods ( see vid)!

So the plan this week is for a:

4k

5k

9k

Please feel free to join at any time in the plan, the runs are all listed for you to follow.

Members:

Ripcurlrana71

Paulanoo

NWrkpak

Sadyruns

316niel

Tasha99

Mummycav

Tbae

Empem

Limberlou

ANaylor

Ruckinfight

Pianoteacher

HoagyM

Marvo69

Lexi6

Linda9389

JennyH10

awaw

acebiros

Jb33

VivR1

MrskittyC

Richroux

Kerrytom88

Melo_smiles

Abaggs

icklegui

Sarararara

KJTom1972

s0237836

AnotherNewbieRunner

Hericus

Caseycooks

GetToTheChopper

Berksrover

Susietirzah78

Runningsingapore

LizSmith107

Getting-quicker

Dellajean

StephBev

Kingtheo

Runninggirly

YoureDoingGreatPet

Hoadini

Chad61

diamondd

CitizenP

JK1987

Susieq174

GeorgiosA

Berksrover

Spottydotty

Sser

EllieDavies

Pingubox

Caseycooks

Sumb7170

ToniCR

Samarie

GingerBohemian

KSC25K

CJDavies

BethMay

Sutsha

Sallenson

Gazloc

Mountaindreamer

Lorijay

Happy Panthering XX

42 Replies
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Thanks juju, I really must motivate myself into doing more strength and cross training, it’s so important.

Had a great week last week, smashed my three runs, feeling faster and stronger all the time.

Bring it on 😁πŸ’ͺπŸƒπŸ»β€β™€οΈπŸ‘

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Good stuff.... I’d say start with something manageable then you are more likely to continue, and even small amounts can make a big difference...

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Hi ju-ju- , thanks for all the tips.

I’m rather behind everyone else now, but my 5k Parkrun this morning was the start of my Week 1 of your 10k plan. Excited to be making a start! πŸ˜ƒ Planning the 5.5k run Monday, then the shorter recovery run Wed or Thursday. Haven’t decided on my mantra yet, but may just yell random things at myself to start with! πŸ˜‚πŸ˜‚β€οΈ

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You're not behind!! You're in our wake. We ain't leaving no-one behind on our first long voyage out onto the High Seas of Grownupness. We're all one big happy flotilla of running happiness :-)

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Yay well done. It’s a rolling programme so there is no behind or forward!!

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Going to keep my running friend happy and my state of readiness set at 10K during this period of hedgecutting/gardening.πŸ€”

So this means I will scale back and start a streaking run.πŸ‘

3.5k@8mins/km and 3k@10 mins/ km.alternate days. So approx 20-25 km/week.

I am well aware of the excellent advice for novice runners, but needs must, this is early morning quiet time, and perhaps evenings, before I can make a noise in the garden, and it is just out the gate, round the block and back and is snail paced stuff.

At least I can try it and modify it.

and I am trying to multi task.πŸ™ˆπŸ˜‚

Hope I remember to dress each morning, now that would be admission to the naughty club.πŸ™ˆπŸ˜‚πŸ˜‚

Go all you panther cubs.πŸ’₯πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ†πŸ’₯

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We need to get dressed? Ahhh. That explains some of the looks then... :-(

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naturistfoundation.org/5k-r...

One for you and Tbae... or perhaps the tennis.. !

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To say that know some odd things would be a fair understatement :-)

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I will be laughing for a week.πŸ˜‚πŸ˜‚πŸ˜‚

Β£12.50, they would be paying me that to stay away.πŸ™ˆπŸ˜‚πŸ˜‚

Better get this deleted before the boss gets back.πŸ™ˆπŸ˜‚

Good luck Sallenson you will be fine, you will be on a bonus for a repeat annual return.

Go for it nudge, nudge.πŸŒŸπŸ‘πŸ‘

Best laugh I have had for weeks.πŸ’₯πŸƒβ€β™€οΈπŸ†πŸ’₯

PS.Actually correction, Mummycav/ Bev used a curtain company called Well Hung, and they are still trading.πŸ€”πŸ˜‚

Sorry panther cubs I am going to get barred from the magic 10 bus.πŸ€”πŸ™ˆ.

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I was amazed at how cheap it is ...I’m not sure that you get a medal though....

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You have just made me laugh for another week.πŸ™ˆπŸ˜‚πŸ˜‚

Defo no medal.πŸ™ˆ

Was frightened to read on in case the boss appeared in on an earlier train.

I wonder what the presentation ceremony would be like πŸ€” , very straight forward for the ladies, too many options for the lads.πŸ™ˆπŸ‘

Your just a star.Woman of steel.πŸ’₯πŸƒβ€β™€οΈπŸ†πŸƒβ€β™€οΈπŸ’₯

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πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚

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Hi my friend you have got me thinking.πŸ€” Cannot remember what the boss has said.πŸ€”

She is away again, Billy no mates , so I will have to wait before I can check.πŸ€” But I’ll get back to you.πŸ‘

Meantime carry on with what you are doing.πŸ‘

Well it’s alright for you young guys out there giving everyone a treat. Keep enjoying that and do not even think about what’s down the track.

Not a lot actually.πŸ™ˆπŸ˜‚

Enjoy yourself Stephen and great to see you back on your journey.πŸ‘

πŸ’₯πŸƒβ€β™‚οΈπŸ†πŸ’₯

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And it’s great you will carry on running during your mega hedge trim.... I’m guessing you have a large garden??

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Well 200yds of hedge, and about half a rugby pitch.

Large enough, but running and this forum has more than prepared me for the challenge.πŸ‘πŸ‘πŸ‘

πŸ’₯πŸ†πŸƒβ€β™€οΈπŸ’₯

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Hi, ju-ju-

First week completed for me. I found the increase from 5k to 5.5k fairly comfortable.

Can’t promise the same extending to 6k this coming week but I have faith in the programme (and stubbornness beats gremlins in mental rock, paper, scissors).

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You'll do it. πŸ‘Œ

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You'll be fine Jay (she says having only run marginally more than 5k)!

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You coming along for the ride?

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Hmmmm πŸ€”

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You can bail at any stage...

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Right on Jay, but also bail back πŸ€”in.πŸ‘πŸ‘πŸ‘πŸ˜‚πŸ’₯πŸƒβ€β™‚οΈπŸƒβ€β™€οΈπŸ’₯

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Your Parkrun went really well! How about it? Just 5.5k for the longer run the first week... πŸ˜ƒβ€οΈπŸƒβ€β™€οΈ

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Good stuff well done..😎

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Hi ju-ju

Can you please add me to the list. One run left in W3. Loving the plan!! Thanks :) :)

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Well done... I have added you 😎

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Thanks ju-ju πŸ‘

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A week behind due to holidays but not sure whether to have a gentle week or press on. My knee was horrendous after I got in last night(fine in the run) and I struggled with certain movements where I froze with a sharp pain. Was thinking of just going for a short blast around the block to test it tomorrow and if okay but then perhaps do a week of 4/5ks instead. Still need to get myself some proper shoes too!

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Rest sounds like a good idea, and yes shoes may help too....

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Still very much freestyling my way through with the help of your excellent plan ju-ju- Unable to stick to the exact numbers for one reason and another (mainly running club and wanting to run with my son :-) ) but hoping to run a non-stop 10k at some point in the future to claim my badge!

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Freestyle is cool, and often the best way. Rigid plans are often impossible to stick to....

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I agree! I'm just enjoying running so much and I can feel the improvements across everything from speed to stamina. I know I can run 10k because I've done it 3 times with the club now and everytime it's felt better (I would say easier but the cross country one was hard πŸ˜‚). Just got to find time to do it on my own so I it's non-stop - realistically that's probably going to be in September I would think but I'm in no rush anyway :-)

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Hi ju-ju

I've graduated this morning! Set off for a 9k but my husband (coach) turned Strava to silent at 8.5k and so landed up a 10.4K in 1hr 8 mins. Half marathon in November here I come πŸ˜‰

Thanks for all the tips x

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Boom indeed! :D I just ran the 5K of week 6 - by running our local Race for Life. I feel very grown up (if not terribly original) having completed my first ever race. Despite the heat, dust and congested start, I managed to run through the finish gate with a clock time of 29:46, only my second ever sub-30 minute 5K. I'm now considering finding a 10K event to enter - what me? yes me! Whatever happened?!!!! C25K and HealthUnlocked, that's what :D :D :D

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ju-ju- how do you run in that jungle???? thanks for the advice, 3rd 10k run this Wednesday (a gentle 5k this morning as a weekend spent eating a little more than I should of)... let you know how it keeps going... then start to push onto 15k in a week or so (gradually obviously).. have a good week.

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Hi ju-ju, I will be starting week 1 of your 10k programme on Wednesday so could you add me to the list please πŸ˜ƒ thank you

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Hi Ju-Ju, could you add me to your happy band of wanderers please? πŸ˜€ I recognise a lot of my C25K chums in you list and I’d hate to miss out on all the fun. 😊 I’m on week 4 of your plan now and all is going well, touch wood 🀞🀞

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Hi Ju ju Can you add me to your group

I didn't come on before to scared to fail but I have now reached 8K and am so happy.

I have said to my daughter that I have been wrong in thinking that I could never run further than the 5K that I have been running for 9 years.

I should have carried on

But hey here I am now

Would love to do a 10K road run

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A bit slower (not surprise there...) as I only just completed week 1 today... will keep ploughing on!

I registered myself for a 10K race in September - this will certainly keep me motivated :)

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Hi ju-ju . . . I'm sure this is the wrong place (sorry!) but how to I go about getting my badge? :)

healthunlocked.com/bridgeto...

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Made it to my 10k this morning, kind of - I had to walk a few times towards the end! I still can't believe it when I check my watch and I've been steadily trotting along for over an hour, when I was struggling with 3 minute runs back in February. Thank you so much for this plan :)

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