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Bridge to 10K
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Let’s do this πŸ‘ŠπŸΌ Week 4 of the 10 is the Magic Number 10k Plan. πŸ•ΊπŸ½

Hi everyone and welcome to week 4 of the 10 is the Magic Number 10k plan. So how are you all doing? Please do share and let us know any tips you have too....

So this weeks runs are:

4K

5k

8k

This weeks vid is quite long but I talk about body maintenance and getting ready for the Winter.....

Have a great week and Happy Panthering

Juju xxx

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Hope all going well for all doing ten the magic number and you and Abi.

Love your tips body maintenance and getting ready for winter.πŸ‘πŸ‘

I’ve got a good tip, if you are a poor old male like me and want to run and have fun,magic your garden away and get off the gardening hamster wheel.πŸ™ˆπŸ˜‚

Should emerge in October, garden might be in shape and ready for winter, hope I am not knackered.πŸ™ˆπŸ˜‚

Have a great week πŸ’₯πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ†πŸ‘‘πŸ’₯

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I’m so glad your garden will be releasing you from it’s clutches soon. That will give you back some freedom hopefully.... and Thankyou 😎

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Cannot see any reset weeks in your magic plan, but was really tired after the week 3 runs all done in 5 days and defo felt the need for a break. When I have overdone it, begin to question if it's worth it. So, reset week it is!

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Hi there weeks 5 and 9 are replicas of 4 and 8 so I suggest to folk they can do the same, do much less, or use it to catch up. I hope that makes sense?

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It's 5 and 7 but I do get it and will take them as recovery weeks and not do all the runs. Cheers

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I followed your plan for six weeks as I wanted to go from 5k to 10k in that time and yes, it really worked ! I'd signed up for a 10km run in the UK and was getting pretty nervous as the run day approached. I didn't sleep much before but ran 10km in 1:04 ( I started running at 65, now 66 and my park run PB is 29min ) and it was one of those amazing days when all the training and effort paid off. It was for the Dougie Mac hospice 10km charity in Stoke so that was a big incentive and it helped that I managed to find someone to run with at a good pace for the last 6km. My mantra is "it doesn't matter" which I sometimes have to shout out - it doesn't matter if its cold, raining,too hot or if I'm tired,aching or the route is hilly. I don't always find running easy but memories of a day like that will keep me going for a long time. So many thanks for the plan and good luck to everyone !

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Wow, huge well done on your achievements, you should be so very proud.... so what’s next for you?

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Thanks, I think I'll stay on the Bridge (loved that series) for a while and consolidate/rest on my laurels. Just signed up for a very strange run across the border in Nyon, Switzerland - "Wake up and run" - its a 05:30 start, running around the town for 5.3km, breakfast included :-)

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Hello Ju-ju, I’m still here after running W3 R1 yesterday at parkrun. So far so good. I should go from 6k to 7k this week but am prepared to go up in 500m increments if I am struggling at the end . I’m not in a hurry to reach the 10k so I’ll listen to my body . I do like your idea about cosying up in the duvet and having a nice massage.

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Great plan and you will then finish strong, and yes we all need duvet days, they are a must!!

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Hi! I kind of carried on the plan after starting on the previous plan & realising I couldn't run much in the heat this summer. But today was the 10k day! 😁1:12 which I'm very pleased with. Thank you so much for sharing your fab plan & expertise πŸ™. Despite my self doubts, it was always manageable and I never felt any pressure to achieve runs in a strict time period. Love the videos and tips too - very confidence giving. ❀️

My tips (which have probably been shared before) are to use a buff when it gets colder - helped my cold air asthma issues and to get a comfortable running belt. I recently got one from Decathlon which accommodates my keys, phone, inhaler & water bottle but is so light I honestly can't tell I'm wearing it. I totally agree about the massage & duvet too - so good to hear you say we need to love ourselves a bit more & not be afraid to indulge in some comfort & wellbeing.😊

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This is a great tip. I do this too as a fellow asthmatic!! It is so very important to look after our bodies, they work so hard for us!!

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Go go go MAGIC NUMBERS!!!!!

Have fun 😊

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:)

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Done the W2R2. Had started with everyone but then had to take a break for a couple of weeks, first to rest and then with the back to school. Glad to be back running.

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Well done and good to have you on board :)

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Thank you

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Still standing... had a blip Friday night.. broke a toe... kicking an elephant ! So a run behind... snuck a 3K in this morning to test the toe out... Hopefully back on track for this week now! Going well though.. having done this great pan before Ju... the steady progression really helps...:)

Happy running all :)

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Just caught sight of your comment on the general news feed, I just can not believe your luck! That must have hurt something rotten, stubbing a toe is bad enough.... OW! Glad that you can run on it though, I bet that's a relief. No more IC for you or they'll start charging you rent... I'll owe Β£1000s by the time I'm fixed. Should I ask why you kicked an elephant?!! :)

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Yikes you poor thing.... an elephant??????!!!

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I know! Elephant door stop..I walked into the front bedroom..no light on..toe met elephant..yikes!! Two days with it buddied up to the next toe. Straight now and a pretty colour. No way is this stopping Me!! What are we like xx

.

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Ouch.... that must have really hurt, I do hope it heals quickly, loving the determination, go you!!! XX

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Only me Ju... but I will get there.. I refuse to stop on the IC for any longer..... !!

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Am on my last week of 10 is the magic number having 'accidentally' skipped the second 8k week. Am due to run 10k at some point in the next few days in between having a new kitchen fitted! Have found the increments up to 10k much easier than getting to 5 and am loving my running. Certainly started to feel my body complaining once I got past 7k though so have been trying to fit in some yoga and strength exercises. Also treated myself to some new shoes β˜ΊπŸŽπŸ‘Ÿ I have my high vis vest (courtesy of my dad's garage rid out) and layers ready for autumn...No head torch yet though...am worried it will end up falling down my face! Have also considered joining a running club for winter safety. Thanks for the plan Ju-ju, and the support...I've really enjoyed it (had NO intention of running 10k a few months ago!)

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Really enjoying the 10k plan! Ran 8k this morning, loved it! πŸ˜€

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Back from a week-long lazy touring holiday today without much opportunity to run, despite trying to plan one in, it just didn’t happen. I’d been repairing anyway, after realising I needed my glutes to get with the programme! I am so relieved I’m not β€˜behind’ with the 10K plan here, even with that break, as I have the GSR in 6 weeks - eeeeek 😱. Going for a steady 4K tonight and then Park run, and then do the 8k again.

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I've been on the IC for a couple of weeks but thanks to a tennis ball and a youtube video on the peroneal tendon, I am going out for a 5km now to get me back on track. Wish me luck !

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I'm only on week 4 this week - love this video, especially the tips around self care and I am already looking forward to running in the snow (Narnia)

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Hi, I have just completed a bridge to 10k programme, which was more of a bridge to 7.5k. I’ve had a couple of weeks of running 60 mins at a time, which is probably not going to do me that much good long term, just running 60 minutes at the same pace on the same route. So I thought looking at the distances on this plan, week 4 is a good place to drop in and see how that works out. πŸ˜€πŸ‘πŸΎ

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