Week 5 of the 10 is the Magic Number 10k Pla... - Bridge to 10K

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Week 5 of the 10 is the Magic Number 10k Plan πŸ•ΊπŸ½πŸ€©πŸ’ƒπŸΌ

ju-ju-
ju-ju-Administrator
β€’15 Replies

Hello Magic runners, and welcome to week 5 of the plan..... SO, how are you all doing? How’s the strength work going, are you finding it easy to fit in?

I’ve been Panthering in the woods this weekend and it’s been great fun splashing and sloshing about in the mud. I met a load of piggy’s today too.

No strength work this week but I share some thoughts on injury in the vid which I hope may be helpful.....

So this weeks runs are:

4K

5k

8k

Have a great week and happy Panthering 😺

Juju

Xxx

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

Franklyflaw

Happy Panthering,

Juju

Xxx

15 Replies
oldest β€’ newest
Tbae
TbaeGraduate10

Hi Panther cub leader,

From a cub that will return in 2019.

Thanks for the reminder on the 10% rule.

Interesting it is very thorough,10% on one of the variables in the equation, (velocity/speed/pace) = distance divided by time.πŸ‘

I have had a solid week of HIIT and strength and have clocked over 30k just with warm ups, strength intervals combinations and short sprint intervals.

Easy to overlook things when you are having fun.

Atb to your present class.πŸ’₯πŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸ†πŸ’₯β˜„οΈ

1 like
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ju-ju-
ju-ju-Administrator
in reply to Tbae

yes... and you are doing just fab....You are on fire with HIIT

1 like
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Gerilicious
GeriliciousGraduate10

Hi Ju-ju

Today I completed week 4 with the 8k run. First time ever to do an 8k(1hr 10mins).

I hope to start week 5 on Tuesday.

And yes I have been incorporating the strength training too, as I try to do a workout on my rest days which includes squats, planks and jumping jacks.

Thanks again for this wonderful plan. It can be sometimes very challenging but I am enjoying the new levels achieved. Happy panthering y’allπŸ˜›

2 likes
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ju-ju-
ju-ju-Administrator
in reply to Gerilicious

Superb well done you... your workout sounds fabulous too :)

1 like
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Jundal

Good evening pride leader, unfortunately I have been a bad pack member, off with an injury so have not been able to train to greater distances yet undreamed of. However this evening I completed a not too bad 5k, (37 minutes, pretty good for me) and I'll be running again on Wednesday, then enjoying a race on Sunday this week means that I simply cannot keep up, or will let you all down upon this magnificent journey we are all on. I simply must apologize and promise to keep up my running with a mind towards further distance and quicker times. πŸ™

1 like
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ju-ju-
ju-ju-Administrator
in reply to Jundal

blimey dont be daft, there is no punitive stick about distance and times, this programme is designed so that you can go with the flow on those things. Well done on the 5k and good luck for the race too. I do hope your injury clears up soon, and take care :)

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Deals1
Deals1Graduate10

Hi. Ive been slacking. Sorry . Struggling to do any strength stuff or planks. Basically down to lack of motivation and time. πŸ˜¬πŸ˜“ I'm definitely going to try next week. Definitely..

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ju-ju-
ju-ju-Administrator
in reply to Deals1

hey no pressure, as and when you can. Just one thing so it wont take long :)

1 like
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Starshipsox
StarshipsoxGraduate10

Ready to run my second 8k this morning. First 4 were tough and was considering making it the 5 but something happened and I ended up doing 9. It was amazing. I felt amazing. Took it quite steady which helped. Bloody loving this and am probably fitter then I’ve ever been (I’m 47 and had my youngest at 41 so keen to stay alive as long as I can πŸ˜‚) x

3 likes
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ju-ju-
ju-ju-Administrator
in reply to Starshipsox

yay thats fantastic, well done :)

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dcmusic
dcmusicGraduate10

Hi Juju did my runs last week, 4, 5 & 8.

Weather rainy Sat morn so did my own 5K at lunchtime.

Glad there’s a consolidation week as I’ve never run further than 8k. Weather dry here at mo so will have another go at that distance.

Er what’s the 10% rule? Could someone explain it? Thank you and all magic 10kers very much

dc

1 like
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ju-ju-
ju-ju-Administrator
in reply to dcmusic

Hello, the 10% rule is all about how much you increase per run, per week etc and its a good rule of thumb to prevent injury. Well done on your progress, and yes having the week to consolidate now you are getting to the long distances makes a big difference....

1 like
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LoungeLizard2018

Hey ju-ju!!

I'm loving this programme, especially the mix of runs, although I started a little late. I've just completed the 7k, which ended up being 7.5k in the wind and rain across the Downs in 44 mins, so very happy with that personally. Shockingly it was my first run in the rain, despite best efforts, as every time I went out to run in the rain it stopped!?

The exercises have been a little tricky to fit in apart from the planks, which are coming along and great for doing practically anywhere!!

Sadly and much to my frustrations, as of today I've been forced to rest up from any sport for at least two weeks due to potential side effects of meds, which may rupture a tendon. Who knew!? Doctors advice, so better a short term setback than long term IC.

Will definitely pick this up again as unfinished business, probably going back to a 4,5,5k and build up again. Ho hum, guess these things happen, but I shall not be stopped, counting the days :)

1 like
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ju-ju-
ju-ju-Administrator
in reply to LoungeLizard2018

Huge well done on getting to 7k, and I’m so sorry but you are very sensible to follow doctors orders and be well for when you pick up again ( next round starts on the 17th of Jan). Take care πŸ€—

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Oggy2401
Oggy2401Graduate10

Had a week off due to injury then illness. So I'm a week behind but still working to the plan and hoping to get my second 8k in next week x

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