Hello everybody. I would like to invite you to the next 10 is the Magic Number 10k plan. So we are in the middle of Winter and likely to have eaten more than we normally do last month.... so... what better time to train for a 10k...
*The plan last 8 weeks and ach week I will be posting a strength exercise that you can do at work, at home, in the supermarket, in the loo..... designed to fit in with life
*Print off with the plan on to stick on your fridge.
So, if you are interested I will start on the 11th of January. Please add your name on the comments as I will be having a list of names on the post to hold you to account!!!
Let’s do this and have a lot of fun too...
Magic Runners:
Becky1606
Vix-yp
Whatnog
LAL32
Mrfox001
Jalk
Little-runner
Jayval70 plus Mr Jayval70
Pubcarking
Richroux
lexi6
Tonty
Westierunner
Aritchie24
Sb1971
cheekychipmunks
Susietirzah78
uncle_wiggy
Gerilicious
Lune
bel73
leadfoot
Cathkinboy
Interstellar
Helloyouaregorgeous
ilminster09
SilverRunner
Warpfactor4
AceitGirl
Bowlofsteam
Moiv8me1978
Bootlean
MrJayval70
Laura39
Diddidi
Harkeys
Biddy62
BridgetMTT
Flaraflarkin
Rockymog
Boss1973
Emmac315
JoP61
Nb74
Rinning4me
Anren
Pheonix_Flames21
Jowill1
Mercmancouchto5k
Fozstar
Tony_68
CatherineMG
Silverswood
Wimborne
Anniemurph
Wrinkly240
Pinkmoomin
Dellajean
kazfred
Inkyfingers
DragoneT
Lisatinwell
Hatetolovetorun
boo19jul
Oystercatcherwatcher
Bridget007
Jell6
Jazzyd
Catrab
ChettyAl
BarbieW
Dexy5
Amerynthe
Runningfit
frank125
EmmaRunning
Richyrunslow
Duddles
BrionyAmber
mugglewump32
RoRoMama
jimafblack
lazygrey
onemdc
jimmers
FenderTelecaster
Terri669
Scepticalrunner
Crib
Mickiayre
Nibsy
Amerynthe
Crasher
SallyJ10
motowngirl
Nortonrider
Auden
Flossyuk
Staceypek
gingernutter💯
Deals1
Littlelath
Tallismorley
Kaparu47
And happy Panthering
Juju
Xxx
Written by
ju-ju-
Graduate10
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Hi Ju Ju, please count me in - always inspired by your posts, loved your recent 10k plan advice about not letting injuries hold you back.
Unfortunately this time round I won't be able to follow the plan for real, as just starting to get back to running after 12 weeks + off due to a bad sprain and fractured ankle. (Be careful running in the dark)!!
Thanks Ju Ju, physio has let me start with some very short intervals this week - it's going to be a while before I'm back to where I left off. I didn't realise just how I'd miss it
Please include me ju-ju. I’m very slow, so have started already and just finished week 1, hoping that I won’t be too far finishing after the new intake do.
Slow isn’t a word we use here, I prefer describing our ‘effort’ as we are all different. So I will do a gentle run, pushing it a bit run or an all out hardcore run, of which I don’t do many as it messes with my lungs!!! However if getting to the 5.5 is too much of a leap right now you could do the plan using your time. So your longer run will be 10% extra in time each week..... have a think what works best for you.
I completed C25K in August and have been consolidating since with 2 30min runs and a longer run on the weekend. My longer runs are usually about 7k but i have got to 9k before.
I am very i intetested in learning some strengthening exercises.
Willing to give it a go, though not sure I can actually achieve it since I seem to only gather 4K in 30 minutes. For some unknown reason, I totally run out of energy at 30 minutes, so it has only been few times that I have actually hit the 5k, despite graduating from C25K months ago...
What do you think? Am I setting myself up for failure? 🤔
I'd be interested to hear Juju's reply to you Helloyougorgeous as I'm exactly in the same boat. I've started doing Parkruns and can just about walk/run 5K in under 40 minutes after graduating C25K in October. I personally think it's too soon, I thought I would close in to 30 minutes consistently for a while before progressing on to 10k training but let's see what Juju says x
See my reply, and I also wanted to add that not everyone ever gets to 5k in 30 minutes. Your running is unique to you and 40 minutes is absolutely ok for a 5k. Should you want to work on your time in the future there is lots you can do, but you may not want to. I haven’t had a PB for a couple of years now as it’s really not my focus now.
Sooo, Rooster678, my thought now is that I will give it a go. Thanks ju-ju for your comments. Sounds like adapting to 10% time increment is worth a try.
I shall look at the plan and shout out if I need help!
Hooray Rooster678! I am sooo glad you are also giving it a go!
Ju-ju, I was also pondering what the meaning of a baseline was and have just been looking through my recorded runs. I guess now after reading your recent comment, you mean that we are able to keep it up for 30 minutes?
I currently log 4km in 31 min and 5km in around 38min.
I am slightly puzzled as the time seems to have been increasing since August, when I was doing 5k in 33 minutes 🤔
I think the plan should help as I include shorter runs and opportunities to do intervals which are a great workout. I’m going to suggest that you do it by time. So increasing by 10% each week on your time would be the way to go? I also think that some strategies may help you get further... such as going slower, breaking the run up with some short walk breaks and doing a there and back that you know will cover the distance you need to. You can do this and believe it or not, a lot of the issues we face with our running stem from our head not our legs.
Hi Ju-ju, please would you add me to the list? I started doing this some months ago on my own and got stuck half way....seem to be going backwards in my runs now and need motivation to get me over that midway hump! Hopefully will succeed this time
Yes please - I’ve been training with an app but I think your plan is more graded and more likely to bring success. Hope I can make it. Thanks for the invite 😊
Have been lurking on this forum since graduating C25K back in March. Not sure I can do the 10K plan but I'd like to try. This week I've run 4K, 4K, 5.5K, so I guess I am ready to give it a go! Please put my name down, thanks! 🤞😀
Woo hoo! I really need a structured challenge, so am looking forward to it. Have missed posting on the forum, though I have been reading others' inspiring posts. Have struggled a bit carrying on after C25K, but lately have managed to do some longer runs, so will give it a good go! Thanks for your support. 🏃♀️🙏
Hi ju-ju please add me as I’ve been challenged to take part in a 10K event in March and haven’t got near that yet!!
I'm not sure I'm ready as I've only been running since the middle of Sept - Is it ok if I take it a little longer or walk/run intervals with the long runs or hills?
Hi Ju Ju, I'm just starting week 8 of c25k so might be a bit early for me. But I would like to join in with the strength exercises please, ready for your next b210k training please.
I'd like to join if that's ok. Not quite sure how it all works but hopefully I'll figure it out! Have booked onto my first 10k in May but so far haven't got beyond 5. Eek!
Yes please! And please don't laugh and kick me out - I know I should be able to do more than 10k but I haven't really run since last June, and I'm struggling to get back into it. Your plan will be great for that
Hi ju-ju I would love to join in and was indeed planning to!
But I strained my calf at the Christmas Day parkrun and have been on the IC ever since. As it seems to be taking too long to heal I’m planning to give the physio a call tomorrow, but I doubt I’ll be right for 11th. Maybe I can just start a week (? Or two?) behind everyone else.......
Oh my oh my. What a big class you’ve got this time juju. I want to build up from the beginning again so I started W1 at parkrun on Saturday and will do as much as I can before skiing in February. 🏃♀️⛷
Just what I need to keep me moving forward! I considered it a Christmas Miracle that I graduated from C25K on 20 December but I don't want to stop there so count me in for the next challenge - 5-2-10!
Please can I join again, I failed your last one only got to 8.4k what with the Christmas work load and then getting a horrible virus haven’t run for over 2 weeks😳 I can see how those gremlins get you now....feel like I’ve taken a big step back.
I'm a bit worried now I've seen the training plan! I can't actually run the full 5K yet. I can run for 30 minutes without collapsing in a heap, but that only covers 3 - 3.5K. Should I build up my minutes until I can cover 5K before I start the new plan or should I just go for it?
I think it’s best to consolidate your runs and build toward being comfortable with the 5k before trying B210K. I finished C25K in May, I think, and have been on a bit of a journey getting used to running. Only about feeling comfortable to try for 10k now! So I think it’s best taking your time and hopefully enjoying it more!
Thanks, I've been consolidating regularly since I graduated on 20 December, and I don't want to discourage myself, so gradually building up the time until I can cover 5k will be good for me.
Hi, a time-building plan would be great! I am comfortable running 30 minutes, and I've done my most recent Park Run with a combination of running and walking in 47 minutes, so I'm getting there, just not making the distance within 30 minutes yet. If it's not too much trouble to include a timed version of the plan that would really help me - thank you!
Hope you don't mind me jumping in on the conversation. I also run 3.5k in 30 mins but coming up to graduation I mixed in a couple of parkruns and found I could do 5k, slowly (42 mins) but running all the way. I've decided to give this a go because I've got my eyes on 10k now and I need structure. I don't want to influence you because I'm no expert but I'm just going to give it a go.
Hi Juju, I am definitely interested, but I am not due to graduate from C25K until Sunday 13 January. Would it be too soon to start this programme. Really interested to hear your advice.
I think maybe this is too soon... it is better if you have graduated from C25k before starting but without knowing your current fitness and ability I dont know as you may well be perfectly placed to start.....
Hiya, I too miss the structure and need a kick up the proverbial! I'm not sure I will be able to do it but hey, I couldn't run at all till August last year! Believe in the program!! 😁
As you know I've recently just graduated 10k but was wondering if I could join again for all the great advice,videos, plus extra exercises and strengthening stuff (which I need to concentrate on) 😁😁 plus be good to see if I'm improving.
Hi there, I’m afraid there isn’t a download but I post a plan ( which I’m doing in a mo) and then I will post every week telling you what to do and some tips on the way ..... I’m sorry it isn’t as helpful as a download, but I hope you enjoy it..... 😎😎😎
I’ve very recently graduated C25k and hoping for 10k towards June, so I’ll keep consolidating (and losing weight as that will help no end!) and please bear me in mind for one around Easter time if that’s a plan? I’d genuinely love to give it a try just now but running 5k is really tough at the moment so I need to consolidate for some time. Good luck to everyone: I will lurk here and back at C25k for a bit x
Morning. I may not be able to keep up with this as I finished Couch25k last summer (3.5k in 30) and haven’t much increased since then. Haven’t run for a month either. But I’ll give it a go as I need a target to get back into it.
Apologies I should have explained. You are on the list and I post every Friday so you may want to follow me to get notifications.... here is a link to Fridays post: healthunlocked.com/bridgeto...
Hi Ju Ju, I'm on week 9 of the coach to 5k program and a few of us are thinking of doing a 10k in January. We're all really keen but want a program which is similar to the 5k just to keep us motivated seeing that we're doing so well with 5k. Several people have mentioned you so I I wanted to contact you to see if it's possible to follow your program for our 10k long term plan? I would appreciate any advice. Many thanks.
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