BOOM its the first week of 10 is the magic n... - Bridge to 10K

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BOOM its the first week of 10 is the magic number ( with extras)!

ju-ju- profile image
ju-ju-Graduate10
β€’93 Replies

HELLOOOOOOOOO everybody and welcome to the brand spanking new 10 is the magic number 10k plan ( with extra Magic)

So for the first week you will be doing:

2.5k

5k

5.5k

And this week I would like to introduce you to the PLANK.I have scoured the internet to find a suitable demo and this one I think is:

runnersworld.co.uk/health/i...

So have a go and read up about it and introduce it gradually to your life. Its a great exercise for core, glutes and back muscles and will help prevent injury in the long run as you get stronger.

So for the short run I suggest an interval programme like this:

runnersworld.com/training/a...

Here is my vid:

youtu.be/kea_cRVsjdI

Have a super week and keep us posted on how you are getting on.

Magic Runners:

Snuffy-T

Limberlou

Glentoran99

IgaT

Oggy2401

60sgirl

happysmileydays

cheekychipmunks

stokecannonplodder

Richroux

Bridget007

Rockymog

Anthie

Ruthymc

Rebounder

Beachcomber66

Jimafblack

Sweatinglikeafatlass

Sandie1961

CarolineLou71

Lynne1916

Gretelcat

59er

Snailkiller

Mandiv

Deals1

QueD

Suse70

OliverJames

Frenchvisitor

monkeyannie

Clairejo1

Jundal

dynamodi

Slowburner

PloddingDave

JaneB

terryb2

AlphaExecDave

DressageRider33

CatMol3

paul1960

onedmc

Granniemand

jen2708

kwell39

Jennypenny2

LoungeLizard2018

Empem

Dotson

ThunderSloth

Dreams79

JulieLongdon

Peggy59

Mckennamark

Maria13

starshipsox

janclifford

speedy99

Gaynorbp

Neelie13

D1956

Piglet7969

Runnernovice

Dolgoch

Runderwoman

OverTheFields

Now-Runner_NeedsAttn

Ljb71

dcmusic

Woollyoak

stype

Beachcomber66

Happy Panthering,

Juju

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ju-ju- profile image
ju-ju-
Graduate10
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93 Replies
β€’
Tbae profile image
Tbae

Your a star panther leader.πŸ’₯πŸ†πŸ’₯β˜„οΈ

Atb to your new class of 10 the magic number with extras.🌟

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

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toTbae

Thankyou, and yes I am so excited for everyone on this new journey :)

Tbae profile image
Tbaeβ€’ in reply toju-ju-

Thanks for posting your other strength exercises in advance also in your10 the magic number programme.πŸ‘

I will be lurking/following along also week to week.

πŸ’₯πŸƒβ€β™€οΈπŸ†πŸ‘‘πŸ’₯πŸ‘πŸ‘

alisonx profile image
alisonxGraduate10

Thank you ju-ju - brilliant!

Though i have not signed up this time (don't want to put to much pressure on given my November challenge) i'm definitely going to use this as a guide to increase my distance from 5k to 8k. Good luck to all the panther cubs taking part :-)

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toalisonx

great, and good luck with your November challenge :)

happysmileydays profile image
happysmileydays

Thanks so much Ju- Ju! Is there an easy app that will measure my distance? So far, I’ve only been running on a time base but that’s not very accurate although it was perfect to start me off! Really appreciate all your support πŸ˜€πŸƒβ€β™€οΈ

β€’ in reply tohappysmileydays

There are many apps out there, a good few of us use Strava, or there's MapMyRun, RunKeeper, or even the less known one I used to use: Pacer.

All the best for your quest. It'll be fun!!

happysmileydays profile image
happysmileydaysβ€’ in reply to

Thanks! I used Strava for the first run today and it was perfect for my purposes...πŸ˜€

ju-ju- profile image
ju-ju-Graduate10β€’ in reply tohappysmileydays

As Niel says there are lots out there. Do you have a smartphone? If not I suggest getting a cheap Garmin from Ebay like a Forerunner 15 as a starter watch ( I had this when I started and its dead simple to use)

happysmileydays profile image
happysmileydaysβ€’ in reply toju-ju-

Yes I have an iPhone 7 Plus and have just completed the first run using Strava πŸ˜€

β€’ in reply toju-ju-

Interesting enough, I am currently stalking a Garmin Forerunner 30... it will be mine!!!

Oldfloss profile image
OldflossAdministratorGraduate10

Going to be following along, on the side lines, Ju and using those exercises alongside my own as I work on my HM plan......Thanks for these added bits:)

New Panther Cubs... this plan works..:) It is brilliant!

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toOldfloss

Yay, I am really pleased, I hope you find it helpful :)

cheekychipmunks profile image
cheekychipmunksGraduate10β€’ in reply toOldfloss

Are we all panther cubs? I love panthers! ❀️❀️❀️

Oldfloss profile image
OldflossAdministratorGraduate10β€’ in reply tocheekychipmunks

You are.. and if you do really well.. you will be just like Panther ju :) x

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toOldfloss

awwww xxx

Beachcomber66 profile image
Beachcomber66Graduate10

Why do I have to pick up a rotten cold now just one week after completing my first 9k? Haven't been able to run since Monday! I have taken the sensible(but boring) decision to follow the plan through again from week 1, complete with exercises, including the NHS knee strengthening ones, on the basis that, if I do that, I should be a stronger better runner at the end of eight weeks. Long term that must be better than trying to pick up from where I left off and just struggle through to 10k in a week or so for the sake of saying that I have done it. Maybe that is just the fever talking.......πŸ˜–

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toBeachcomber66

Whilst I recognise this is disappointing for you, your plan sounds sensible and will all help you to a better and stronger runner.

Dexy5 profile image
Dexy5Graduate10β€’ in reply toBeachcomber66

We’ll still be cheering you on Beachcomber66. Get well soon πŸ€§πŸ€’

Beachcomber66 profile image
Beachcomber66Graduate10β€’ in reply toDexy5

Thanks Dexy....probably just man flu!!😊

Oldfloss profile image
OldflossAdministratorGraduate10β€’ in reply toBeachcomber66

Feel better soon...

Julielongdon profile image
JulielongdonGraduate10

Thank you sooo much I’m so excited to get to 10K now x your a star 🌟

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toJulielongdon

Yay and you can do it πŸ‘ŠπŸΌπŸ•ΊπŸ½

Oggy2401 profile image
Oggy2401Graduate10

Looking forward to the first week. Can you recommend any app which will allow me to easily time these intervals. I have a phone but no watch so find it very difficult and liked the way c25k told me when to do whatπŸ˜‚πŸ˜‚

Dexy5 profile image
Dexy5Graduate10β€’ in reply toOggy2401

Try the Strava App Oggy, that's what I used before getting a GPS watch

Oggy2401 profile image
Oggy2401Graduate10β€’ in reply toDexy5

I've now found a little podcast that will give me 30,20,10 intervals for my short runs. It changes the beat of the music to mark the intervals. Sounds like it'll work for me. I need as much help as I can get πŸ˜‚

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toOggy2401

That sounds fab!!

Dexy5 profile image
Dexy5Graduate10β€’ in reply toOggy2401

Have fun

sunshinefish profile image
sunshinefishGraduate10β€’ in reply toOggy2401

Oggy2401 please could you let us know the name of the podcast? I don't know if any of my apps can do the timing for the interval runs.

Oggy2401 profile image
Oggy2401Graduate10β€’ in reply tosunshinefish

I just googled 10 20 30 interval running music. It gives a link to a post on the c25k forum and a mp3 attachment. I'm going to use it for my 2.5k this morning.

I don't know how to put the link on here as my tech skills aren't good x

sunshinefish profile image
sunshinefishGraduate10β€’ in reply toOggy2401

Thanks Oggy2401! I will google it too. Good luck with today's training.

jayval70 profile image
jayval70Graduate10β€’ in reply toOggy2401

Please would you be able to help me find the podcast you used for the 30, 20, 10 intervals? I am trying to get ready for the next round of Bridge to 10k and I can’t see my watch very well without my glasses so could do with some help.

Whatnog profile image
Whatnogβ€’ in reply tojayval70

Hi jayval70 ! It seems that we will be doing BT10 together πŸ˜ƒ

I believe this is the link to the podcast: dropbox.com/s/plm2qutzrkhaa...

jayval70 profile image
jayval70Graduate10β€’ in reply toWhatnog

Thanks so much - I’ll check it out. Good luck for the Bridge πŸƒβ€β™‚οΈπŸƒβ€β™‚οΈπŸƒβ€β™‚οΈ

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toOggy2401

For the intervals my son programmed my Garmin. However before that I counted in my head which is actually quite cathartic!

cheekychipmunks profile image
cheekychipmunksGraduate10

Ooo thanks ju-ju- πŸ‘

I’m going to be doing this a bit topsy turvy (haven’t used that phrase for decades πŸ˜…) as I’ll be doing my 10k run next week, and then I’ll start the Magic plan and work up to 10k all over again! It’ll be fun! πŸ˜€

Don’t mind me! πŸ˜…πŸ˜…πŸƒβ€β™€οΈπŸƒβ€β™€οΈ

Dexy5 profile image
Dexy5Graduate10β€’ in reply tocheekychipmunks

That sounds like fun cheeky. πŸ˜€

cheekychipmunks profile image
cheekychipmunksGraduate10β€’ in reply toDexy5

I thought so too! Can’t wait to get going! πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

ju-ju- profile image
ju-ju-Graduate10β€’ in reply tocheekychipmunks

Sounds cheeky and fun πŸ˜›

Thank you for setting this up Ju-Ju-

and for the extra sprinkling of magic too✨✨✨✨✨✨

Much appreciated, looking forward to getting stuck in to this now 😎

🐾🐾 (⬅️ panther cub paw prints)

ju-ju- profile image
ju-ju-Graduate10β€’ in reply to

Yay, loving the panther cub paw prints.....

Dexy5 profile image
Dexy5Graduate10

Wow what a lot of panther cubs in November. Have fun everyone. I'll be lurking to pick up the extras!

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toDexy5

Isn’t there..... great to have lots of supper for the panther cubs....😺😺😺

Jennypenny2 profile image
Jennypenny2Graduate10

Hi not been to good bad cough getting better so will try and get out Sunday for my fist run 10k plan .not had a run for over a week 🀨.but made myself rest .

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toJennypenny2

Oh I’m so sorry, I hope you feel better soon. When you go out tomorrow, nice and steady and wrap up warm 😎

Granniemand profile image
Granniemand

Excited to get started. Thanks juju x

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toGranniemand

Yay πŸ˜€

onemdc profile image
onemdcGraduate10

Hi I’m a bit baffled already! I can’t remember the instructions for the intervals! Is it the speed option on the C25K+podcast? sorry for sounding so hopeless 😩

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toonemdc

It could be that yes, or whatever you want or feels comfortable. This isn’t a prescriptive Plan, which is what makes it work.

Thanks Ju-Ju, I’ll be out tomorrow for the first run πŸ™ŒπŸ€©

Just been trying out the plank πŸ’ͺ

Hopefully I’ll be able to hold it for longer than about 3 seconds by the end of the week! πŸ€£πŸ‘Œ

Good luck everyone πŸ™Œ

ju-ju- profile image
ju-ju-Graduate10β€’ in reply to

Oh wow welll done on the 3 second plank. It’s all about trying it and then practicing. I predict you will do 30seconds plus v v soon. How was the run?

β€’ in reply toju-ju-

Hey Ju-ju, The run was great, I did the 2.5k πŸ™Œ going to go for the 5.5 next then finish the week with the 5k πŸ€©πŸ‘Œ ... Also, major breakthrough... the planking is now around 28 seconds! Boom! πŸ’ͺ🀩

Ljb71 profile image
Ljb71

Thanks, looking forward to seeing how this goes for me.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toLjb71

Yay embrace it and enjoy the journey 😎

Bridget007 profile image
Bridget007

Thank you Ju Ju for your magic plan with extra magic 😊😊

β€’ in reply toBridget007

Yay Bridget. Good luck 😘

Bridget007 profile image
Bridget007β€’ in reply to

Thank you xx

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toBridget007

Thankyou, and good luck on the programme .... 😎

Oggy2401 profile image
Oggy2401Graduate10

Is it necessary to do the runs in order. I work shifts and like to go park runs which are obviously 5k so as long as I do the runs in a week is that ok??

Now-runner_NeedsAttn profile image
Now-runner_NeedsAttnβ€’ in reply toOggy2401

I hope so. I did a Parkrun today, I'm intending to do the 2.5K on Monday and the 5.5K on Wednesday - my birthday :)

Typing from the plank position

Oggy2401 profile image
Oggy2401Graduate10β€’ in reply toNow-runner_NeedsAttn

I'm impressed you can type from the plank position. I spend my plank time just trying not to collapse in a heapπŸ˜‚πŸ˜‚. I'm sure it'll be fine regardless of the order, I suppose just as long as I don't try to do 2 long runs back to back πŸ€”πŸ€”

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toNow-runner_NeedsAttn

That’s hilarious!!!

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toOggy2401

Any order you like.... it needs to fit in with life....

Dexy5 profile image
Dexy5Graduate10β€’ in reply toOggy2401

Any order, and take longer than a week for each set if necessary. Have fun.

Popping by to wish everyone all the very best of luck! It's a brilliant plan and you're in great hands.

I see a few regulars up there who I want to give an extra special cheer to, limberlou , cheekychipmunks , Hidden and Empem . Good luck guys!! 😁

β€’ in reply to

Thanks for remembering in your post Sutcha ! That’s made my day .πŸ€—πŸ€—β€οΈ

Empem profile image
EmpemGraduate10β€’ in reply to

Kindness of strangers! XxThanks so much

PloddingDave profile image
PloddingDave

Thanks for the plan. I managed to do the first 2.5k run this evening as we're forecast for a monsoon here tomorrow. I used part of the C25k speed podcast for some interval training. As it was so short I managed a few PB's and then got on with my normal Friday evening.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toPloddingDave

brilliant well done :)

Snuffy_T profile image
Snuffy_TGraduate10

Planks away !!!! I have been doing planks on and off, along with side planks. They really have made a difference. I'm going to stick at them πŸ‘going to do the first run 2moro xxx

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toSnuffy_T

good stuff. I have planked on and off for a while but really getting into them now. Like you I can feel a real difference in my core :)

Oggy2401 profile image
Oggy2401Graduate10

So after a 12 hour shift, i have completed 4 x 30 second planks this evening. Will try to do this every night this week with my first run of this week on Monday morning x

β€’ in reply toOggy2401

Ooh Oggy... you’ve set the bar now... I’d better get planking.... 😬

AlphaExecDave profile image
AlphaExecDave

First session done a day early on Thursday, with the plan being to do a Park Run in Nottingham in Saturday whilst visiting family, for the 5k part. Unfortunately that all fell apart due to over-imbibing on Friday....! πŸ™ˆ

So the 5k will be tomorrow or Tuesday and the first 5.5k on Thursday!

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toAlphaExecDave

great...always good to let the hair down too... and how did you get on?

AlphaExecDave profile image
AlphaExecDaveβ€’ in reply toju-ju-

Not too bad... enjoyed the interval stuff. Massage last night with my physio/massage guy, so heading out shortly for the 5k!

glentoran99 profile image
glentoran99

Struggled with the final run of my week today. 5.5k was difficult.. not sure if I’m jumping in too soon with this plan but giving it a go anyway

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toglentoran99

See how it feels this week. You could do the 5.5 again this week and catch up when we have reset week?

glentoran99 profile image
glentoran99β€’ in reply toju-ju-

Ill go for the 6k and see, Whats the reset week?

Empem profile image
EmpemGraduate10

Made a good start with Speed from the Couch25k which used to be impossible." Ooh...keep moooviin!"Looking forward to a nice steady 5.5 tomorrow.Have a great week all.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toEmpem

well done, I hope you got on ok with the 5.5k?

Empem profile image
EmpemGraduate10β€’ in reply toju-ju-

Happy bunny here.Planks tomorrow!

sunshinefish profile image
sunshinefishGraduate10

Hi Ju-Ju, I am a lurker, aiming to get to 10k eventually but with dark nights and commitments (read as kids mainly!) I am not sure if I can follow the plan exactly. Did a 6 k this week along with two 30 mins coming in just under 5k so I guess I am kind of on track atm!

Going to try planking tonight ;)

ju-ju- profile image
ju-ju-Graduate10β€’ in reply tosunshinefish

sounds great to me. I am not a big fan of plans tbh and this is purely a guide for you to then tailor to your life ( and kids!!!) well done

sunshinefish profile image
sunshinefishGraduate10β€’ in reply toju-ju-

Thank you. Have planks planned for tonight :(

Oggy2401 profile image
Oggy2401Graduate10

So today I thought I'll do the 2.5k intervals. So I set off for my warm up walk, and after 5 mins started my running but having discovered Spotify and free music downloads last night, got carried away with the tracks and decided just to do the 5.5k run instead. So looks like Wednesday will be the 2.5k day now. Feel great. Furthest and longest run ever 😊😊😊

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toOggy2401

nicely done, well done you :)

PloddingDave profile image
PloddingDave

Managed my third run last night. Bit of a slog in the rain but got it done. Wee break until Saturday morning now to start week 2.

AlphaExecDave profile image
AlphaExecDave

Well that’s Week 1 completed... albeit a little bit late! But a weekend of Remembrance activities and a stag do put paid to getting it done sooner.

A nearly-PB 5k during the week for the second run and the 5.5k done today at a slower but steady pace of nearly 7:00m/km. A bit of a knee twinge at the end unfortunately that meant a couple of 15 second walks, but got to listen to the body!

Unfortunately did NO planking at all... work and life got in the way. I’m determined to get both strength exercises done in Week 2 on the off-days... come hell or high water!!

RunningGeek profile image
RunningGeek

Thanks Ju-Ju. First week completed successfully onto week 2 tomorrow. The challenge is good for me!

Scobs profile image
Scobs

Thank you Ju ju

lisathequeen profile image
lisathequeenGraduate10

Hi. Thanks for the plan ... I am trying the bridge to 10k... just done the week 2 6k run ... when I stopped thinking about going faster and just enjoyed the trees and birds in the woods it was great and I kept a steady pace without stopping .. (first run in the rain which I can’t say I really liked though )

Can anyone suggest a light and cool waterproof ?

I am not doing the exercise after most runs though as I go to an hiit class and aerobics so I don’t want to overdo it ! I did do some planks today though to warm up when I got in !

Hope I can still graduate once I’ve done the runs !

Newbusrun profile image
Newbusrun

Hi Ju Ju...after completing the C25K with a bunch of school mums a month or so ago, our 3 X5k per week have got a bit stagnant and we don't seem to be improving...I have convinced them to start your MAGIC plan. :) We started with the 2.5k interval training today - my god it was hard. I think we done it for too long. Can I ask your opinion....better to do

5 min jog

5 min of 30-20-10

5 min jog

OR

5 min jog

10 mins of interval training with a rest after each set. (thinking 2 x 30-20-10 in a set)

Appreciate any wisdom you can share.

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