Bridge to 10K

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Let’s run 10k... week 1 of the 10 is the Magic Number 10k plan 😺

ju-ju-Graduate10•

A warm welcome to all of you on our first week of the 10 is the Magic Number 10k plan. I have attached the plan which you can print off or make your own and don’t forget the treats....

I’m in Hayle at my mums this weekend. My son filmed this on our run earlier and I’m so sorry about the wind 💨

youtu.be/UBj_Hvl9dN8

So for this first week you need to do:

2.5k

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. The other thing to note that whilst the post maybe week 1 or 3 etc please do feel free to join at whatever stage you are on. Use the weekly posts for support and encouragement from each other. 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/training/a...

Good luck everybody, you can do it..... juju xxx

Here's the Week 2 post:

healthunlocked.com/bridgeto...

Hi! Roseabi here. I'll be helping ju-ju- out with this challenge 😊

Here's the list of the people who have joined (so far anyway, keep it coming!):

Empem

jeffbird

Bermuda18

Little-runner

Ripcurlrana71

Little-runner

Slinkymalinki

telford_mike

Catster

MadDave

Pippatong

Saartjie

Sutsha

jimmers

TrickyRuns

lollytwist

Cazza26

Pippatong

Lfc77

Clarice83

pianoteacher

Tkaye

RunaroundSue

Jaz20

Patrick1942

Oldfloss

GRoy

Mushypeas15

UpTheStanley

Jay66UK

Dbbd

Halfpintgill

paulanoo

G25k

Crawlhome

Mummycav

Greg50running

lexiemcd

mountaindreamer

WalkingWithLabradors

Fimoo

sallenson

tingeling

Susietirzah78

Jelon

Hexslug

Blondie187

Oldfool

Tbae

PaulBrad

Gran4z

MissTwiggy

Dick2001

BirchValr

Outofpuff

Mickiayre

emmalouiseb88

Bandahicup

alistaircanrun

Rachells71

Dg_w

Alayneblue

clairemac2727

Lincolnliz

rowbot

Emzk88

BaddieThePirate

JimmyStewart

Teri73

Kizzy52

Angela962

tencay

hjgibson

Equi-geek

Richroux

homlyme

Kathybur

SandieB67

Kar43

MatildasPb

seaspaniel

Mariners8

icklegui

PineCone

chrisallen76

AndyN1

LoungeLizaard

janclifford

HappyNoodle

SHBWY

Oldfloss

staceycorinne

das_vikas

rollyrol

Rossinyol

Teapot_Cookie_Mouse

Jayne60

Runsome

mayaena

MutleyShuffle

FormulaRun

LouiseW_NI

Mckennamark

theoldfellow

Utterlystoopidname

Agelesslass

EL82

Ang62

KarinJR

Dexy5

Vaubow

Pigeondreamer

Juju40

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ju-ju-

Graduate10

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133 Replies

•

I’m going to jump in at week 3. Is it cheating to walk for a minute occasionally on the longer runs?

No it isn't

Yay! Did my first run today - a little over 2.5k as I hadn’t planned my route properly! Looking forward to the rest of the week 🏃‍♀️🏃‍♀️

Enjoy your favourite place Ju Ju.👍👏👏

Thanks to you and Roseabi for 10 the magic number the 10K plan and all the hints, tips and advice.👍👏👏

Good luck to all your Panther cubs.💥🏃‍♀️🏃‍♂️🐆💥

Thanks, 'bae 😊 💥

So excited to be starting on this! Run 1 tomorrow - gonna be a parkrun so hoping to get W1 5K under my belt

p.s. if anyone else is on Strava, would love to follow you! This is me!

strava.com/athletes/30891289

I’ve sent you a follower request on Strava but can’t find how to send you a link like you’ve given above. The request will show up as coming from Bob M..

I have to say that following me might be disappointingly drab. But if you have a high boredom threshold, feel free.

😊

You need to be in your Strava profile on a web browser to get a link like that. Copy and paste from the address bar 😊

Thanks roseabi 😊

I was using the iPhone app and was searching for an option.

TrickyRuns has found and is following me now. She has opened up a whole new world of tedium following me. 😉

W8 R2 in the bag this morning and I’m feeling that I might just be able to do this!👍🏃‍♂️

Yes you can! 😊

I found you MatildasPb

Have you not started to use Strava to track your runs? I would highly recommend it. Lots of C25Kers around to celebrate with!

I’d been using cyclemeter for a few years as I used to cycle more than run before my heart problems. Plumbing now fixed so I carried on with it. I only just ‘joined’ strava after my son started C25k using it and wanted to follow my progress. There doesn’t seem to be a way to upload historic data. However, you should be able to see my latest four runs (read jogs!)

Let me know if you can’t see those and I’ll check my settings.

Nope can't see anything, i'm afraid.

Sorry

I’ll check my settings.

As an aside, you’re right about Strava. I’ve been comparing my runs (jogs) on Strava with the same ones on cyclemeter. Even the free version of Strava gives more insight so I might drop cyclemeter.

No worries, it is the community side of strava I really love, it's really worth following a few C25Kers... so many inspiring and encouraging and just generally lovely people on there!

I agree

Such a positive, supportive and lovely bunch of people.

Me too, it’s a great way to give people encouragement and celebrate successes etc...

Ok I’ve turn off the mega secure mode as I was obviously being uber cautious before.

My son confirmed he can now see my ‘progress’ and promptly fell asleep on the train.

So hopefully you can see it too.

Let the boredom commence - enjoy.

😉

For any other insomniacs out there my Strava profile is strava.com/athletes/33460030

Hi you should be able to export your activity and import it to Strava. I know Strava can import but I’m not familiar with cyclemeter but a quick search would tell you “cyclemeter export to strava”

Thank you for replying and your suggestion. However, Cyclemeter doesn’t seem capable of exporting historic data in a Strava compatible format. I’ve been so impressed with Strava that I think I’ll switch over once I’ve graduated.

Thanks again and happy running.

Yeah I use a couple of apps to sync my data but cyclemeter isn’t listed. Have a look at this article

mountainbikingresources.com...

Flippin 'eck that is fantastic!

I was trying to export all records in one go - Doh! However, by following your link I found that each run could be 'shared' with Strava. All sorted now.

Thank you so much for the pointer.

Happy running

Cheers

Hi I've also sent you a follow request. I'm Carol James on Strava so please feel free to follow me back. Not much happening on my profile this week though as I've been on holiday, back to it soon!

I've sent you a follow request too, I think I show up as Angela

Hi TrickyRuns, I've just started following you, hope you don't mind. I'm Carol James on Strava, please feel free to follow me too. It definitely feels good to see how others are doing 😊

Hi trickyruns and matildaspb I've just started following you on strava. Hope that's ok

And rollyrol too x

On the way Ju and Rose...2.5 done..I sneaked it in a day or so early..so I could get the 5K in on Sunday...consultant appt next Thursday..(unless it gets cancelled...again)..

Pleasant relaxed run...not speedy but enjoyable 😊

Every good wish Floss with your appointment next week.👏👏

Nice to see you on the move again.👍

Big thank you of course for everything you do for the forum.💥🏃‍♀️💥👏👏

Thank you x

Great you’re getting going again and enjoying the running, Floss.

Fingers crossed for Thursday xx❤️🏃‍♀️😊

Thank you..getting the runs in..just in case😉

Good luck on Thursday Floss

Thank you x

All the best, Floss! xx

Nice to hear you're finally back out there Oldfloss 😊

Well done

First 5k done 😁. Was a bit of a bumpy run, as there’d been horse endurance trails through the woods. This was the first run I’ve logged without adding my warm up and cool down walks👍🏼.

Lovely views Ju-Ju 😊

I did a slowish, relaxed 5km and enjoyed it. I'm on Week 5 but as I'm only going up by .5km per week and sometimes take a few rest days, I guess I'll finish with you all. It was windy and almost dark at 7pm when I finished so I'm glad I wore my high-vis vest. I also tried out my first pair of capris. I'm in love with lycra

Gotta Love a bit of Lycra!!

Yay, how lovely to be in Cornwall.My childhood patch is up in the SE of the county.

Off we go....

Finished week 4 this morning, and after reviewing options I’m hoping to skip the repeat week and move up to 9k on Monday. Sadly no Parkrun tomorrow, as we’re away for the weekend. I just realised this didn’t mess my week’s 3 runs up at all, though - next week’s 5k will simply be at the end of the week instead of at the beginning! 😃

Happy Running week everyone! 😊🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️❤️

Did my 2.5k this evening and pushed myself a bit as it felt quite short compared to my usual runs, then I realised that it's great to even think 2.5 is short!!

thankyou on a rest day today but shall start tomorrow

Hi Ju-Ju. can you add me to the list.

I have the Great Scottish Run (10k) coming up in 6 weeks. Is it possible to fast track the plan. What alterations would you make?

I’ve felt like my running has stalled. I finished C25K and then did a 5k race for life and have been running but feel like I needed a new goal so on a whim signed up for the 10k, but it’s only six weeks away. Eeeek. So excited for a new challenge!!

Thanks for all the encouragement I have appreciated this forum group.

I've added you to the list. Why not just start at week 3?

Hi Stacey, Ju Ju's plan used to be six weeks its the repeat weeks that make it longer. You could miss those out as a lot of us did and finish with your 10k race in six weeks!😊x

Did week 3 run 3 yesterday. Really enjoying this 😀🏃🏻‍♂️

Decided to come in at w2r3 and wasn't sure how it would go, so,over the moon that although trying to keep a slow and steady pace, I not only managed the 6k but also got a pb on my 5k mark!

Just did the wk4 8k. Felt so good! Hope the rest go as well 😊

Hi! Do I join this by simply leaving my name here...? I really need to up my game!

Yep, adding you to the list now

Just what I needed. Finished my wk9

R 3 today. I think after a couple days rest I shall continue x

Sign me up. Have just had my first run for a fortnight as we had night time lows of 27 degrees on holiday (I didn’t even bother to pack my running gear). Sorely in need of motivation 🏃🏻‍♀️

Heat does make it sooooo much harder! Adding you to the list now, and go you - you can do it!!

I graduated couch to 5k yesterday morning, and am looking forward to starting the 5k to 10k programme tomorrow (weeks 4 to 8 look very scary!)

Not sure if you spotted this great C25k post on what next after graduating, TCM?

healthunlocked.com/couchto5...

It has lots of great suggestions and links. Other people usually recommend consolidating for 2-3 weeks after graduating before upping distances anymore.

Don't be scared! And as mountaindreamer suggests, you could try just running 5k for a couple of weeks to help build your confidence. The beauty of 10 is the Magic Number is that you can join in at any time. But I will add you to the list as a little incentive to you to keep anticipating your future running adventures

I am in exactly the same situation as you! Graduated C25K yesterday - checking out my next step - decided on consolidation for a few weeks - apparently 12 weeks is the magic number to actually get into a habit. I read the article suggested which helped me make that decision. I too looked at this itinerary and thought ‘omg!’ Hopefully after my consolidation I’ll be ready - I’ll see you on the W1R1! 😁

Did the W1R3 today, my first ever 5.5k . Feeling very pleased with myself.

As you should - well done!!!

W1R2 attempted on Wednesday, felt quite tired that day and could only do 3.5K albeit at a faster pace for me. Towards the end of the run ,the left leg started hurting a bit. I think I may have a shin splint (?) . I plan to rest till it's better. Any suggestions on how to manage it and to avoid it in future?

Shin splints tend to be very painful. Some shin pain is unfortunately pretty normal in a runner who is increasing distance and speed, and to a certain extent it has to be a case of 'grin and bear it'. The usual procedures of rest, ice, painkillers may help with the soreness, but you should also think about working on your strength, and ensuring you always do a thorough warm-up before running. The discomfort you feel could of course be a warning of something like shin splints, so be aware of any signs that it's getting worse - but please don't worry, it's likely to be fine! Take the rest as you feel, but the best cure is likely to be more exercise rather than less 😊

Thanks for the reassurance. I will carry on with it then but not if it hurts too much. I am glad I joined this group. Thanks for all the help and support.

Take care xx

No short run Sunday.🤔

Nothing to do with 10 the magic number, but what constitutes a broken streak.🤔

Presumably a 24 hour missed day.🤔

If so will restart a new streak.

Got a personal MOT on Thursday and been asked to lead our informal Park session on Friday in the absence of our formal Coach.

Atb to all panther cubs.💥🏃‍♀️🏃‍♂️🐆💥

I do hope you are ok? Informal park session sounds interesting....

Yes thanks Julia and I hope you defeated the lurgy.🤔

Did not manage to smash through that brick wall.🙈😂

I beat myself up initially, but with hind sight you do not completely win them all against Father Time.

The mouth stuff/teeth when it arrives is a process of years.Should not be a surprise, but not lying down tbh, is the surprise.🙈😂

Mr Running Brains programme is good and will definitely be resumed.

Maybe get a run tomorrow and see over the remainder of the week what I will pursue.Perhaps go alternate days Run/ Strength / Run/ etc and look at my favoured option again.

Not my 27 day streak that contributed to health challenge/ mouth from 1/8/18, in fact it contributed positively to my ability to fight it and recover from it quickly.

Went to woodland workout too soon, less than 24 hours after extraction and that was a demand too many.Idiotic really, but easy with hindsight.

Hey, sorry , long winded,hope you are good.👏👏

Better than a tonic, this is, that gets me back to the magic of running and this fabulous forum.

Keep leading the charge woman of steel.💥🏃‍♀️🐆👑💥

Hope you are all good.👏👏

Still here trailing on from the last round of your fab plan - managed my second 9K yesterday, nudging up to 9.2 in fact! It was a lovely run, but I am really starting to feel it near the end, just above my ankle starts to ache and today my thighs are complaining!

My next plan will be to find new shoes, this is going to be a challenge!

Good luck to all the new starters on the magic bridge!

I'll be doing Run 1 tonight 😁

Excellent - have fun!!

Just finished week 5 of the previous cycle of the programme - trust me to be awkward with my timings - but will carry on with this cycle. 10K race planned for September the 16th for a triumphant finish to the plan (Chariots of fire soundtrack please....)

Humming it now...

It's been stuck in my head for a while..that and Rocky!

Ha ha 😊

🕺🏽

Haha, I read what week 1 was a while ago and ran what I thought was right this morning but did 6k, will print out your sheet now and join in properly, really want to get to the end! So slow, btw but have at least broken the 5k mental block 😎

Well done!!

I would like to join this if I'm not too late! I will start on week 4 as have already got up to 7k. Tomorrow I'm running with a local running group - Hello to anyone from Hastings Runners! - and hope to get up to 8k with them.

Adding you now...

Hi, Hastings Runners!! 😊

😁 Thank you!

And congratulations - you are our 100th Magic Number!!

Sorry, no prize though 😊

OK, so I ran my first 5K on Sunday. I will count that as one of the Week 1 runs, and hopefully complete the 5.5K on Friday afternoon or Saturday. Tonight, it's the 2.5K. Looking forward to it!

Lovely! Well done 😊

My mantra: "Do or do not. There is no try." Master Yoda. It's what I say to other people, so I'll have to live by it won't I!

May the Force be with you 😊

Started week 4 this morning - thought I'd go straight for the 8k run which is completely unknown territory for me. Wow it was tough! Will do the 4K on Thursday and then the 5k at parkrun.

Well done!!!

Hi juju count me in please I’m probably hopping in at around week 2. Do I need to record my progress anywhere- or just record it for me..... it might take me more than the weeks outlines due to holiday is that ok? Do I just let

You know when I’ve completed all of the challenges? Looking forward to giving this a go!! Thanks 😊🏎

Hi! Adding you to the list now.

Just record it for you, but do let us know how you're getting on in the posts comments 😊

Have fun with your runs!!!

This looks great can I join in??

Absolutely! Adding you to the list now 😊

Thanks! Will aim to update though about to go on a well deserved holiday!!!

Lovely - have a great time!!

Just to say that I have started at week 1, actually did the 5.5Km run today. Running them in the order: short/intervals, Long, Middle, as it fits my life best.

So you can add me to the list please. I know I will be a couple of weeks behind. Can't be helped.

Doesn't matter! Welcome to 10 is a Magic Number, adding you now 😊

Now done two of the runs, still need the intervals, but I love doing those

I find that if I don't get out and run three times a week my times when I do get out are rubbish. Now that the hot weather seems to have moved on I am really hoping I can run more regularly and feel speedier

I'm sure you will!

Hi I’ve been a bit slack at joining in! At the moment I run 5k three times a week. What week do you think I should join in on?

Hey there, sorry about the delayed response! Why not have a try at Week 2 this week, if you can fit the runs in (weeks start on Fridays for this plan)?

Hello ju ju / roseabi I would like to go for this now if it’s not too late to join. please add me 😊

Adding you now 😄

Lacing up my trainers now....😊

Would like to join but a bit intimidated. Have only run a 5K distance three times so far.

There's no harm in trying! You can always repeat weeks until you feel more confident, if need be. I'll add you to the list anyway 😊

Hello Ju-Ju- and roseabi, Dexy5 here. After much dilly dallying I would like to join your magic plan. I have just done the 5k (at Parkrun) and 5.5k (today) . What have I done? 😱

You have done an excellent thing - well done! I'm just adding you to our list now 😊

Thanks roseabi

Wk1 2.5k run complete! Only problem was I set off too quickly thinking ‘it is a short run so I can go quicker than usual’. Consequently, I really struggled to get to the end!! Learned a lot from that...I ran a whole minute per kilometre quicker than I usually do tho 😅😅...here’s to the next one !

Well done!!!

W2R1 complete. Constant disruptions at the moment stopping me from running on my usual days... a beautiful morning here, the hedgerows bursting with hips and haws. Hope everyone else running this morning is also enjoying themselves mightily 😊🏃🏻‍♀️🍃

Excellent!

Could you add me to the list please.

Sure!

👋🏻 hello....I’m still here!! 🙄 xx

Hi i am going to start the plan tomorrow can you add me to the list please.

Hi Jenny!

We are not producing a list any more - I'm afraid it had become terribly labour-intensive for us!

However, we welcome you heartily to the 10 is the Magic Number plan, hope you enjoy it, and really hope you will share your progress with us!

The latest post (Week 3 is just starting, but do join in wherever you need to!!) is here:

healthunlocked.com/bridgeto...

Thanks for Welcoming me to the plan, will start tomorrow, it's nice to have a challenge i Will let you know how I get on.

Hi all, I’m sort-of following this - not always running 3x/week but trying to extend my runs.

Hi there, and well done! I recommend you keep an eye out for the weekly Magic Number posts, as Ju-Ju always posts up some helpful tips. Week 3 post is here:

healthunlocked.com/bridgeto...

W2R3 completed in a sort of murk this morning. Nearly collided with a peacock and then a cyclist who really wasn’t going to stop (he shouted “thanks” as I jumped into the nettles). Surprised the local ecologist, out with his dog and a ton of paraphernalia; people don’t recognise me as they aren’t expecting a running version. On the other hand those that do recognise me because they’re also out running are now turning into a sort of secret society. They sidle up furtively at social events and surreptitiously discuss routes and times. Sooner or later I’ll be sucked into Parkrun which has never seemed very appealing.

Anyhow that’s enough wittering, I need to do some work. Happy running everyone 😊🏃🏻‍♀️🦆(Lack of peacock emoji)

lol, there should definitely be a peacock emoji 😊

Wow, that's such an eventful run, pretty scary too! Love the secret society.

What doesn't appeal about parkrun?

Latest Magic No. post is here: healthunlocked.com/bridgeto...

I prefer running alone but really enjoyed my first Parkrun last Saturday. Lots of smiley like minded people all out to enjoy the run. As an occasional distraction it was good but running alone is where, like you, I'm happiest.

Happy running and give Parkrun a go just to see what it's like for you.

Cheers

Thanks roseabi, I can never find anything on the forum.

I really like running alone, when it becomes another meditation. Being alone is also why I have lots of near misses with muntjac/herons etc! Running with an enormous noisy herd of others is a bit off-putting. I will try it eventually as I have a pile of friends who love our local version.

I like running alone too xx

Joining in challenge at eeek 1 having completed c25k

Hi, just on week 2 of consolidation now following C25K graduation. Am planning on another couple of weeks of the podcasts. When is the next ‘10 is the magic number’ plan due to start?

Should be October 19th.

I recently completed C25k which had 5 minutes of walking at the beginning and end. Do you recommend still doing this with the specified distances for this programme in between the walks?

It's a good idea to warm up before your runs, and cool down afterwards. So if you have the time I would continue with those walks if I were you.

Many people find that as they get more experienced they may ease into their runs by jogging slowly for the first km or so of the runs, eschewing the warm up walk. But this does depend upon the type of run you want to do - if you are going to run fast you should certainly always warm up first, and with a little more than a five minute walk 😊

Thanks for this plan, I'm going to give it a go! Do we have to wait for the start of a new cycle or can I make a start on my own?

No need to wait, but the next one will be starting in a couple of weeks 😊

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