Week 3 of the 10 is the Magic Number 10k Plan 🕺🏽💥💃🏼

[ju-ju-]

Hi everyone and a belated welcome to week 3..... how are you all doing?

I’m sorry I haven’t been around much commenting on posts etc, I have been a bit poorly but I’m on the mend now. I’ve also managed to get past the 666th run on my runstreak.... I’m not superstitious but I couldn’t help thinking something would go wrong. So I wore my new leapord print tights to scare off any evil!!

So this weeks runs are:

3.5k

5k

7k

And this weeks exercise is a lunge. I like the Runners World descriptions the best. Add this to your strength workout of planks and squats.

So as I have been ill this week I have organised a special guest to share their top strength tip for running. It’s our very own MikeJones68 and here he use:

drive.google.com/file/d/1J_...

runnersworld.com/beginner/a...

Magic Runners:

Snuffy-T

Limberlou

Glentoran99

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

Gerilicious

Happy Panthering,

Juju

Xxx

[misswobble Graduate10]

Love the pants! 😃💪👍🏃‍♀️🐆

[roseabi]

Aw, MikeJones68 - not sparrow legs at all!!! 😊😊😊

Go, Magic Numbers, go!!!!!!!

[MikeJones68 Graduate10 in reply to roseabi]

Thank you! Not sure how ju-ju- managed to talk me into that!

[cheekychipmunks Graduate10 in reply to MikeJones68]

Useful in all kinds of situations - waiting for toast, kettle, filling up car, supermarket queue ..... thanks! I’ll be doing those Mike! 👍😀

[cheekychipmunks Graduate10]

Those leggings! ❤️❤️ 🐆 🐆

Glad you’re feeling better ju-ju. Out for my 7k tomorrow or Tuesday! 😀👍🏃‍♀️

[onemdc Graduate10]

Glad your feeling better my runs are going well but my strength exercises not so much. Thanks for the great tip mike 👍🏃‍♀️

[dcmusic Graduate10]

Hi juju hope you’re feeling better and thanks for the tiptoe top tips Mike!

I’ve completed week 2 and will start week3 today. Not sure whether to do 3.5 or 5k as away rest of week and not sure how easy it will be to run...Will see how I feel

dc

[BaddieThePirate Graduate10]

Hope you're feeling totally better soon. 666 is amazing!

[Hidden]

Cheetah Girl 🖤

I’m in love with your legs! 😍

Hope you’re feeling better real soon!🤞

... 666 🙌

[Anthie Graduate10]

Awesome pants!! I celebrated my first year of graduating from C25K today (yeah!!) by running the 6K for W2 of Bridge to10K but I didn't look so smart at all: my slowest 6K (well, nearly 7k) ever, all sweating because I had put too many layers on, thinking the eastern wind would be freezing. So had to stop a few times to figure out what to do with the light fleece around my waist that kept on sliding despite the knot, and then the other jacket on my shoulders: I looked really ridiculous lol. But never mind, I did it and enjoyed the great sunny day! Just a short run before moving on to W3. I haven't been so good with the exercises though... Hope you're completely over your cold. xx

[AlphaExecDave]

Erm.... yeah... so it’s all gone a bit Pete Tong. Week 1... no problem. Week 2... didn’t manage to get out until Thursday for intervals and then Sunday for a 5k... that 5k ended up only being a 3k. Not a great week at work and zero motivation on that 3k run.

So thought I’d start Week 2 again this week, but shaking it up a bit to do the extended run tonight. I needed to hit 6K. I was determined to do 7K. When I’d done 7K I found that it was actually 8K as I’d mis-counted the vibrations from my watch (was keen not to keep looking at it like I usually do!). At 8K... everything felt good. Breathing, legs, pace. 2K more didn’t seem that far. So I carried on and made it home dead on 10K. Shocked, elated, and then worrying that I’d pushed it too far.

A reasonable time of 1:11:20... Mo Farah can sleep safely... but I was still pleased as punch just to run 10K and not stop to walk/hobble!

I’m sure some will tell me I’m wrong to have pushed on... I have a habit though of saying to myself that if I feel alright, then it shouldn’t be a problem! Needless to say, I now feel like I can continue “on track” with Week 3 and knuckle down to the programme again... the biggest hurdle now seems to be doing strength exercises on the off days... I just either seem to forget, not make the time, or make excuses!!

[AlphaExecDave]

So I *think* tonight was W3R1 for me... a tad behind. Just needing to play catch up somehow. Think after the 10K the other day and if I do a 5K Park Run on Saturday, I’ll then start W4 on Tuesday night.

So... this interval stuff. I’m not sure if I’ve got the hang of it?! I headed out tonight, did a 1.6km jog warm up, then straight into 30:20:10 intervals for 5 reps, a 2-minute jog, then another set of 5 reps which took me to 3.5k total. Should I actually have done 3.5k of purely interval and tacked the warm-up on as extra....?? 🤔

One thing’s for sure... being built like a Weeble, I’m definitely not built for sprinting.... 😂

[RunningGeek]

Week 3 started today. Did the 3.5k but really don't like intervals, I'm either running slower than feels right or fast - or so it seems. Have found a great interval podcast here healthunlocked.com/couchto5... . Managed 2 1/2 rounds of it and was done in by the end of the 3.5k! Strength training, like others, is a bit of a damp squib, I try to remember but ... Still onwards & upwards, looking forward to completing 7k this week