Magic Number week 5......hump week!πŸ”₯ - Bridge to 10K

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Magic Number week 5......hump week!πŸ”₯

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Hi everyone and welcome to week 5 of the 10 is the Magic Number 10k plan. So how are you all doing? How are you finding the runs as they get longer?

So this weeks runs are:




This weeks vid is quite Short and I didn’t have my usual panther lippy on. Normal service will resume next week..... start thinking about taking some fluid and fuel as you start to go on the longer runs. I am a big fan of electrolyte tablets, they seem to revive me and I use them a lot in the gym. I don’t tend to take food for anything less than 8 miles. When I do I take snacks to have every 5k as that fitted with fuel stops in a marathon. I really looked forward to my wrapped up treats. My favourite are energy bars, sweets are great when the energy has run out but I don’t like what they do to my poor teeth!!! So just experiment with what feels good. I also like to eat a good meal the night before a long run, and I don’t skip break for this, usually a yoghurt or a bit of toast. Today I had a chocolate moose 😻

Have a great week and enjoy the adventure



39 Replies

Second 8k this week, after a break following the first 8k 😁hoping it will all be fine, can’t lose any more time if I am going to make it to the GSR 😰

ju-ju-Graduate10 in reply to Equi-geek

Well done, and you are doing great 😎


After skipping a week and doing an accidental 7k last week I’m up to 8k this week. Hope I’ve got it in me! X

ju-ju-Graduate10 in reply to Dizzysmum17

Brilliant well done!!


Back to a 5km today after a week or so of niggles with my peroneal tendon. A tennis ball under my foot did the trick. I'm hoping to do another 9km this week, maybe 9.5km next week and a 10km to have one in the bag before my 10km road 'race'. It's so nice to be back running - I felt quite bereft without it.

ju-ju-Graduate10 in reply to paulanoo

I do hope your tendon is easing off....

paulanooGraduate10 in reply to ju-ju-

It’s almost completely fine thanks to a post by orangeguy where he talked about using a massage ball under his foot. I used a tennis ball. Really good results with it. 9km done βœ…


Bit slow this last week, bitting and bobbing... so 8K tomorrow... then will start Week 5 Tuesday. Sneaked in a couple of short runs too... testing the toe out..which is almost a normal colour now! Off to the Coast again on Wednesday, so looking forward to some Coastal path runs:)

Happy running everyone! Be safe... Thanks Ju !

paulanooGraduate10 in reply to Oldfloss

Glad your toe is on the mind Oldfloss. Enjoy those beach runs

Dexy5Graduate10 in reply to Oldfloss

And enjoy your special swims. πŸ˜‰

OldflossAdministrator in reply to Dexy5

Might be a bit nippy but I do intend to swimπŸ˜‰

ju-ju-Graduate10 in reply to Oldfloss

So great to see you so on fire it’s fab xxx

OldflossAdministrator in reply to ju-ju-

Thanks Ju..tried Bluebirdrunner' s tips out from her post yesterday...I ran back up the hill in Wales..faster than I have ever done! Hoping for a long run tomorrow...x

ju-ju-Graduate10 in reply to Oldfloss

Wow that’s fantastic, gotta Love a hill....

BluebirdrunnerGraduate10 in reply to Oldfloss

Wow amazing Floss! It has definitely given me another careful on a long run, I think running faster does tire you and I overstretched without meaning too, tired but wanting to get the distance....😊xxx

OldflossAdministrator in reply to Bluebirdrunner

It was just 1K down the hill and 1K up..I may try it for a short stretch on my long run..but I could not keep it up without practice..!

Did a 5k today. I was feeling all excited to be out running again and went much faster than my usual pace at the start which ended with me having to walk the last bit. I had planned to do 7k (w3r3) but maybe next time.

Dexy5Graduate10 in reply to Mushypeas15

Don't be disheartened mushypeas15. Just take a few days off and set off slower next time, you can take as long as you like to do the plan.

ju-ju-Graduate10 in reply to Mushypeas15

Well done, and I bet that was nice to do shorter but faster. Next long run just try and keep it slow then you will be able to go for longer, it’s all good 😎


Hi ju-ju, I started W4 today at parkrun so I've got an 8k later in the week. I was snacking on blackberries after my 6k run so I probably need to put something in my fit belt for emergency rations. I think I need one of those mini bottles of water too.

ju-ju-Graduate10 in reply to Dexy5

Mmmm I adore blueberries, and yes good idea, perhaps some raisins and can you get a bottle into your belt?

Dexy5Graduate10 in reply to ju-ju-

I have a Lycra fit belt so I can squeeze one of those mini water bottles in. Blueberries might be a bit messy unlike blackberries straight from the bush, but raisins are a good option

I completed my first 8k early this morning. The furthest I have ever ran during my 49 years on this planet. It was brilliant! I can’t believe how in the space of 4 months I have gone from nothing to this. Why have I left it so long! This community and your plan is making all the difference!

HalfpintgillGraduate10 in reply to SHBWY

Me too, 57 years on the planet and only just discovered this running malarky! Graduated C25K in July, entered my first 10k end of September, eek!!

SHBWY in reply to Halfpintgill

Good luck with the 10k!

ju-ju-Graduate10 in reply to Halfpintgill

Yay πŸ˜€

ju-ju-Graduate10 in reply to SHBWY

Boom πŸ’₯ that is really fantastic well done...


So.. tried to follow the programme but I was finding it hard to get the runs in. Was going to do my first park run yesterday but wussed out. Decided to do a longer run as personal punishment for not going and did my first ever 10k instead. 1hr 11mins so not the quickest but the sense of acheivement was insane. I guess sometimes you’ve just got to push yourself a little bit more to get to where you want to

ju-ju-Graduate10 in reply to chrisallen76

That sounds pretty good to me, well done and I hope the legs are doing ok...


I'm out of step and nearly there ….. Saturday's Parkrun was W8 R1 so I've just got a 4k R2, probably at Dexy pace throughout, before my graduation run on, hopefully, Wednesday. Target time is 1 hour …... my 53' 9k last week had two trotting (7'15") ks to start with, don't know whether to do that again and then aim for 5'45"s to pull back to an average 6'/k overall to hit the target, or just trust my legs to be up to 10k at a steady canter throughout.

Trouble with the latter is I'll likely get carried away, run 5'45"s from the start and hit the wall at 8k :-( , as my longest continuous canter at around that pace is last week's final 7k. Guess it'll depend on how the day feels. I will report back, probably after a little sleep :-)

ju-ju-Graduate10 in reply to UpTheStanley

Yay I will look for your post, you are doing fab...


I was supposed to do an 8k this morning, but it ended up at 9km instead, who would ever have thought a 57 year old non-runner would achieve such a thing πŸ™ƒ! My Garmin says to rest for 3.5 that right??? Seems a long time!

Tbae in reply to Halfpintgill

Brillant. Believe it and much more to come.You will amaze yourself.πŸ’₯πŸ‘πŸ‘

I am 75, new runner, and have started doing the marathon distance each week. 6k x 7 = 42k.

Do not have a Garmin yet.But that is just too long.

Take your repair days 1-2days πŸ€”.

But with good post stretching and arnica muscle soak, etc your recovery should be good.πŸ€”

I have taken a month out for hedge cutting and I have probably lost about 8 mins off a 5k.

So got to recover that.

Slow and steady and little and often is what I intend to pursue.

Take care of you.πŸ’₯πŸƒβ€β™€οΈπŸ’₯πŸ‘πŸ‘

HalfpintgillGraduate10 in reply to Tbae

Brilliant you! Thanks for the advice, onwards and onwards!! πŸ™ƒ

Tbae in reply to Halfpintgill


Love the face.

But following O&O is an U.


SHBWY in reply to Tbae

Wow! Super impressed!

ju-ju-Graduate10 in reply to Halfpintgill

Brilliant, I’m a big believer that we can do whatever we put our minds to....

Back and running again.

So playing around with the marathon distance per week for 3 weeks and 4th week 22k.

Must try out your tips.

Have a good week Ju and all the panther cubs.πŸ’₯πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ†πŸ‘‘πŸ’₯πŸ‘πŸ‘

ju-ju-Graduate10 in reply to Tbae

You are doing so well.... keeping that golden thread going.... πŸ”₯

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