Log in
Bridge to 10K
6,818 members β€’ 7,624 posts

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

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

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:

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

89 Replies
oldest β€’ newest

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‘

2 likes
Reply

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

1 like
Reply

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‘

1 like
Reply

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 :-)

1 like
Reply

great, and good luck with your November challenge :)

1 like
Reply

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

1 like
Reply

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!!

Reply

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

2 likes
Reply

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)

Reply

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

2 likes
Reply

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

Reply

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!

2 likes
Reply

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

1 like
Reply

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

2 likes
Reply

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

4 likes
Reply

awwww xxx

Reply

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˜–

4 likes
Reply

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

1 like
Reply

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

Reply

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

2 likes
Reply

Feel better soon...

1 like
Reply

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

1 like
Reply

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

1 like
Reply

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˜‚

2 likes
Reply

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

Reply

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˜‚

3 likes
Reply

That sounds fab!!

Reply

Have fun

Reply

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.

Reply

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

1 like
Reply

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

Reply

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

1 like
Reply

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

3 likes
Reply

That sounds like fun cheeky. πŸ˜€

1 like
Reply

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

1 like
Reply

Sounds cheeky and fun πŸ˜›

1 like
Reply

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)

2 likes
Reply

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

1 like
Reply

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

3 likes
Reply

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

Reply

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 .

1 like
Reply

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

Reply

Excited to get started. Thanks juju x

1 like
Reply

Yay πŸ˜€

Reply

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 😩

1 like
Reply

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

Reply

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

1 like
Reply

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?

1 like
Reply

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🀩

Reply

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

1 like
Reply

Yay embrace it and enjoy the journey 😎

Reply

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

2 likes
Reply

Yay Bridget. Good luck 😘

1 like
Reply

Thank you xx

Reply

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

1 like
Reply

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??

3 likes
Reply

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

2 likes
Reply

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€”

1 like
Reply

That’s hilarious!!!

Reply

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

1 like
Reply

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

Reply

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, Peggy59 and Empem. Good luck guys!! 😁

2 likes
Reply

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

1 like
Reply

Kindness of strangers! XxThanks so much

1 like
Reply

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.

2 likes
Reply

brilliant well done :)

Reply

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

1 like
Reply

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 :)

Reply

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

3 likes
Reply

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

1 like
Reply

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!

1 like
Reply

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

Reply

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

Reply

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

1 like
Reply

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

1 like
Reply

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

Reply

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.

1 like
Reply

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

1 like
Reply

Happy bunny here.Planks tomorrow!

Reply

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 ;)

1 like
Reply

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

1 like
Reply

Thank you. Have planks planned for tonight :(

Reply

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 😊😊😊

3 likes
Reply

nicely done, well done you :)

Reply

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.

Reply

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!!

Reply

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

Reply

Thank you Ju ju

Reply

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 !

Reply

You may also like...