Hello everybody and Welcome to the final week of the 10 is the magic number. How are you all doing? I hope you are feeling positive about this amazing journey you’ve been on, it’s a great achievement to reach 10k, so well done all of you.
So this week the runs are:
4K
5k
10k 💥
Here is the vid, apologies it is an older one as I am on my reset week this week and doing very low miles. However the message is the same..... you all deserve a treat. I treated myself to a Catwoman costume to wear for my 650th run on the 16th.... a bit nuts yes, but I think it’s really important to celebrate our achievements in whatever way makes you feel good!!
Thank you so much JuJu for putting the 10k plan together and holding our collective hands over the last few weeks, it really does work! I tried a couple of other 10k apps before enrolling on your bridge to 10k plan, none of them worked for me, so was overjoyed with my run last Wednesday, you know when you have one of those *easy* runs and it feels like you can go on forever? That was me, it was supposed to be the second of my 9k runs but I just kept going and clocked just shy of 11k in total. 💫
I feel a little embarrassed now for laughing when 6 months ago a friend suggested I should enter a 10k race. I have signed up for the Windsor beer run next Saturday, still feeling a bit nervous but with your help I now have the confidence and self belief to do it. I can’t thank you enough!
The best bit? My first 10k event rewards finishers with more than just a medal, there is beer and a hog roast sandwich, ties in nicely with your post about rewarding your successes 😁 🍺🍺
What next? I now have my eye on the Denbies HM, I hear they ply you with wine a food every mile or so.... there seems to be an alcohol theme emerging here 🤪😁 🍷🍷
Not bad for the fat kid who always came last in cross country running at school and as a result believed, “I can’t run, not even for toffee” for more than 30 years 😍
Best of luck to everyone who still has their 10k to do, you KNOW you can do it! ❤️❤️❤️
Many thanks for your guidance. I have been a spectator to the postings but my moment is near....Sunday 10k Greenham Common aiming for a sub 1 hour!!! interesting tip today treat yourself. In the runner village there is a wood-fired pizza oven serving pizza and as soon as I saw that this became my goal sub-1-hour big pizza . Thanks again for your help and good luck to everyone.
Best of luck D, that is quite a target you have set yourself for your first 10k event 😁 I will be happy to just finish mine but if I can manage sub 80 min I will be overjoyed. Have a great race!
10k done this morning, 10 weeks after finishing C25K. Did not do the two consolidation weeks in full because, for me, three runs every week starts to take its toll and I feel really tired before I even start running. So thanks for the plan and your suggestion of a reset week every few weeks just to recharge the battery.
Hi JuJu I wanted to say thanks for your fab 10k plan! I was amazed at the end of C25K that it actually worked for me. After a few weeks consolidation runs at 5k I started your plan, and again I’m amazed that it worked and I can run 10k. And what’s more, I really enjoy it! I had to condense your plan slightly, missing the 2 9k weeks and going straight from 8 to 10, to achieve my goal before going on holiday. But I’ve taken my kit all the way to the Caribbean and will try a few runs in the sun. Thanks for all your vids and words of encouragement! I’m finally a runner 🏃♀️🏃♀️🏃♀️ Xx
Hi Ju Ju, thanks for the brilliant 10k plan. I didn't think I could do it but it has really worked. I hoped to complete 10k today, but having started cycling (tentatively) to work last week I found I was just too worn out and just did 5k. a bit deflated but I am off work this week so am going to rest for two days and try again Friday. As you say there is no rush and you have to listen to what your body is telling you.
I totally agree, well done on the cycling commute, that will help your fitness no end... and good call re listening to your body, you have plenty of time to nail that 10k and beyond.....
Thanks ju-ju- it's been awesome! The apps didn't work very well for me, your plan got me and my ARB there. We did the 10k on Thursday, then I jogged round Parkrun on Saturday, as a recovery run 😆in the same time as I graduated C25K - and it felt ridiculously easy 😌. Tonight my ARB and I are doing the 4K and that's the last Magic 10 complete! My 50th is on Thursday and we are planning a 12k, all being well, then I'll do Parkrun this Saturday as tapering for the Great South. Then I'll be badgering people on here to decide how to cope with the aftermath of the 16.1km and how to get comfy and faster at 10k.... but one step at a time, eh?! 😙👊🏃♀️ One of the lovely runners on here is UnfitNoMore - and I'm now ObeseNoMore (merely 'overweight', but determined to get another 3st off to be 'healthy' before spring) and so proud of the way I've done it this time - hard slog, no shortcuts but it has been a joy!
what a fabulous post, a testament to the difference running can make in our lives, You will move into your 50's healthier, fitter and very determind... huge well done
Thanks ju-ju- I'm sure I wouldn't have got this far without this forum and the C25K one. My running buddy is many years younger and doesn't have to be as careful as I do, but she admits she wouldn't find the time to get out to run if she wasn't accountable to me. Yet I draw my motivation to get out and run from people on here.
In turn, I am then pushed along by her slightly faster pace, which I'd not have been able to cope with, if it weren't for all the advice on here.
Then, I have the stamina towards the end of the longer runs, even if I do sound like a steam train. She says I encourage her to keep going when she wants to stop. I've been running the 5k at Parkrun, she hasn't been doing that third run, and my extra stamina for running on empty is because of your plan.
This is such a great resource it's kept us both going. Thank you!
10K done on Sunday. PB for me and it is once again....... all down to you and this plan... ... For the rest of this week.. I shall do the 4 and the 5...then.."...moving on up ..moving on out... moving on up....nothing will stop me ( Sounds like a song ) xxxx
Thanks ju-ju- - I did my 10k on Monday and, like everyone else here, couldn't have done it without the support of my VRBs on this forum. I was really worried about getting to 10k but didn't need to - it wasn't as difficult as I thought and I am really pleased with my progress, so thanks so much. xx
I did my 10k yesterday. It was my week 7 9k run, but I felt really strong and couldn't resist the urge to just go for it. Thank you for your structured plan and all the fantastic encouragement and positive energy on this forum which helps so much with motivation.
I did an accidental 10K in Week 6 (took a wrong turn), and then the planned one in Week 8:
Date October 8 - Distance 10.01 km - Pace 6:03 /km - Time 1h 0m. I had been feeling great throughout, and even found the longer distances easier than the first few km. So happy and proud to have graduated the program!
Alas - my most recent (shorter) runs have been giving me knee pain. A couple of times with swelling in the back of my leg behind the knee, and two days ago something else - sudden pain in the knee itself and had to stop at 2.4 km and limp back. I figure I need better shoes now (had been happily wearing Nike Free RN but they are pretty flexible and soft, perhaps need better support with longer distances).
I had been running every 2 or 3 days, so the day of rest is there, but now am feeling very frustrated. After finally getting to a stage where I really enjoyed running, now I find myself back on the couch due to injury. Any ideas on the knees? Suggestions?
I really think you should check with your GP if you haven't already, to rule out underlying conditions. If possible, also go and see a physiotherapist who specialises in runners. It's likely that you need some rehab exercises to help strengthen the muscles around the knee, and it would be best if a professional set you in the right direction.
You do not need to sit on the couch though! If it doesn't hurt to walk you should walk, and there are other forms of exercise you can be doing while your knee recovers - swimming is great, as long as it doesn't hurt your knee, of course.
Don't give up! How about a Graduate badge to help motivate you?
Hello juju. Having missed a week or so on the IC, I managed to run 10k today. Sorry for missing week 8 out but I know I’m not the only one. The plan was perfectly designed for someone like me. Thank you much for your support. 😎👏👏
It's great isn't it!? I remember how so many different running routes opened up for me once I'd got to the 10K mark - there's so much fun and adventure to be had!!
Yes even if we are are just visiting a national trust property I am looking at running possibilities. I’ve caught something and I can’t do anything about it.
Thanks so so so much for this great plan it really does work! On Wednesday I did week 7 run (9k) and was feeling fab so continued with a 10k! Never ever believed I could run even after 5k but now I believe it 10k in the bag yippee and thanks.
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