Distance runs ( to be completed in any length of time)
3k
5k
6k
Timed runs ( for those not yet ready to do the distances in the 10k Plan)
15 minutes
30 minutes
39 minutes
This weeks strength exercise is Squats..... love em, hate em, they are what they are. Have a go, practice how it feels, have fun with it. Here is some guidance on these:
Thanks Ju-ju, planks were a bit hard after doing it the right way 🤦🏾♀️ I did complete all 3 runs , though the 5.5k was a bit hard as I ran too fast early on and had to slow down too much to just finish it 🙁. Hope the next week runs do me good ! Can’t wait 👊
I was injury riddled last week so only managed the 3k run before I had to rest up managed the plank though (one of my fave exercises). Still not right...hip and knee. Hoping to get back to it next week..I’ve really missed it
Thank you ju-ju. I completed week 1 without a problem. I used the ‘JogRunSprint ’ app to do my intervals - it was quite hard but I enjoyed it - the 10 second sprint is about right for me so I will carry on with that. However mrjayval wasn’t so keen and is going to give Laura’s speed podcast a go - he misses her ☺️. We got a bit disheartened with our planks when we realised we were cheating - so we need to try harder with them. Looking forward to squats because I can do them in work in between jobs. I hope your asthma improves soon. Have a good week 🏃♀️🏃♀️🏃♀️
Thanks ju-ju. The planks were good now that I know about engaging those butt muscles. Hard though!
Not a great fan of squats but I can see they would be very beneficial for strength, and I've already tried a few - not bad! As an older runner I know that strength is an issue I need to address, particularly upper body strength (which is why the planks are good).
Currently two thirds of the way through week 3 and looking forward to the 7K run on Sunday. Happy running to all. 💪👍🏃♀️
Thanks ju-ju. Feels like it at the moment. Ran the 7K this morning and got a second wind after 5K, which meant I finished strongly. Felt great! Happy running. 😀
Looking forward to this! Not sure about the squats though as my knees don’t cope at all well with lunges or squats. Had physio on them for over a year and never thought I’d be able to run so just pleased to be able to run at all!
Single-legged glute bridges could work as an alternative - keep the toes and ball of the foot of the "lifted" leg on the floor for extra support if needed.
Brilliant thanks ju-ju- 👍 Not only did I do planks - forearm ones and normal ones (during yoga), I even interval trained for the first time yesterday! I used JogRunSprint and really enjoyed it. It was harder than I thought, but I’m guessing that’s all good!
Completed my 1st week of the plan! 😀 I must confess, I’ve not done any of the recommended planks as yet. I’m away from home at the moment and hope to start them this coming week! 🤗
Ventolin is the nectar of the gods, and I'm very grateful to my GP for just prescribing me an inhaler without asking two many questions. I ran outside today for the first time being able to breathe freely for months (I realised) , and long enough for my legs to start aching. I'd missed that.
But then I got a bit over excited, misunderestimated my out-and-back route along a canal, and what was meant to be the short 3km run with intervals turned into just over 6km with intervals (although that included a bit of walking, because of the intervals). I used the 30-20-10 app on my phone too, and it's great. So it's a distance a PB and I don't seem to have injured anything.
Not quite sure what to do about this. Does it count as my long run? Or as the short run with intervals? I'm tempted to call it the short run and do the two others anyway.
Oh and planks? Been doing a version with hands on the floor, not forearms, for months, so not too bad. Forearms is harder though.
I’m so glad you’ve got the ventolin, what a difference it makes. Wow well done on the run, up to you, you could call that the longer run or the intervals. See how the legs feel.....yes forearm planks are hard but really do pay off. Well done 😎
Getting on well with the plan. Thank you Ju-ju. Currently on week 3, one more run to go- hopefully tomorrow.
I have also been doing the squats and planks( now holding for 35seconds at a time). Most of my runs are on the treadmill and I intend to do the long runs outside.
Hello juju, I have just finished W2 with a 5k at parkrun, a 6k along the prom in 43 minutes on Monday and then a 3k run on Thursday; 2k at 6:55 pace then a PB for 1k at 5:56 - not sure I could manage 5 of those yet though! My timings went wrong and I ended up going straight from the run to my Pilates class, and yes planks were included. Squats are one of the exercises given by my physio for my knees before I started running.
Hi ju-ju I completed week 3 with a faster paced 5k this morning. Fortunately, I’ve been building up my planks for over a month now, but the squats will be more of a challenge, but good for my creaky knees.
Hi, not able to do parkrun this morning so decided to do the longest run of Wk2, managed 6km in 38.43. Found the last km hard but managed to finish it. Roll on run 2 which will be on Mon or Tue. Happy running everyone.
Thanks, Ju. Hmmm, struggling already. I only managed two of the 3 runs, and I'm away this week so I can't see me fitting in three runs this week either. The weather is a factor, with ice yesterday (which is what stopped me) and snow today. Couldn't get out to a snow-free parkrun because I was snowed in! They've closed my trail as well, the rotters! As for planking, my collar bone seems not to be in quite the right place again, so it's excuses all the way here
Gosh that is hard... but the runs will still be here for you when the weather improves. I hope your collar bone improves soon and sensible to stay away from the planks 😎
Hi ju-ju-, thanks!!! Completed W1 on Tue with the 5,5K run. I did the intervals using Laura’s Speed podcast and I will try the 30-20-10 this week. The running went well and I got a couple of PBs, so quite happy and motivated! I started W2 with the 6K yesterday enjoying the crispy and sunny day! Looking forward to the 5K tomorrow. 🏃🏻♀️☀️ And promising myself I will be more devoted to the strength exercises this week. 😥 planks are hard!
Finished week one. And started week 2 with the long run yesterday. Going to try squats today and then the medium run tomorrow with my running club 🏃🏻♀️
Just completed my first ever 7k run in glorious winter sunshine. 😎 Felt good at 6k so continued with a final 1k downhill at a fast pace! I normally struggle to keep the pace up at the end so pushed hard to run fast. Very much enjoying the plan 🏃🏽♀️🏃🏽♀️
Well I'm kind of a bit behind now. After my double run last Saturday hamstring was a bit niggly. So I've layed off the running but have swam, cycled and a little yoga and walking. Planning on swim Tommoro then run maybe Tues or weds.
I managed a few planks for a just afew seconds!! But will keep at it..... And try the the squats!!
Hope your ashma improves soon
One quick question as I've already made it to 10 (just, previously) is it ok to mix it up a bit? Im just wondering if I need to consolidate at 10... Or if it's ok to start again. I guess the answer is yes as I know there are a few of us on round 2..,😀🏃. Thanks..
I would say see how it feels. As you say you have done it before so its entirely up to you. Mixing it up is also fine, but do watch that hamstring, double day runs ( like double dipping!!!!) will have an impact..... And thankyou my asthma is so so, I must book up with the nurse.... XX
Double dipping!! 😂😱 I like it!! I'll remember that.
Yeah I did the parkrun then added a bit extra as the weekends are the only time I can do a bit of a longer run in daylight and still have days rest in-between. Don't think I'll try tomorrow, still going steady.
I started week 1 but signed up late so I'm not on your list.
Still recovering from a chest/sinus thing since mid December so was only running weekly before last week.
Finally made a physio appointment about dodgy knees & got a cancellation so was seen the next day. Pleased to hear issue is back not knees & v fixable - just tried squats for 1st time & it's are fine so this seems hopeful. hurray!
did 5K on Sunday, so think I'll go for 6K on Tuesday before 2nd physio and 3K late Thursday assuming appointment goes well.
Confession - I didn't even attempt planks so must give those a go this week too.
thanks for this is my 2nd go at the plan. last time I finished just in time for a race so should see if there is anything I can aim for after this too.
well done you, and dont feel you have to cram everything in. I will add you to the list. You are doing really well and its great that your knees are OK...
Hi ju-ju This is my first post on Bridge to 10 K I recently finished the Couch to 5K. I wasn't able to start Week 1 till the 15th with the 2.5k did the 5k on the 20th and the 5.5 today. Went for the distances as i know i'm not quick or even moderately fastish. Enjoyed the Planks have also started a Pilates Class to help me stretch and core strength. Looking forward to this weeks runs. I will try to keep on schedule but may slip a few days here and there still it's the end game that's important.
well done thats superb. And do the plan to fit in with life, that all sounds like a good idea. Pilates is supposed to be superb, that will really help you
I'm a week ahead just completed week 3, I've mentioned before that I struggle to get runs in due to working 4 on 4 off so I've adapted it.
I do the 1st run twice on a treadmill (which I detest) but I add in some weights seeing as I'm already there. Then I do the 5k and the longer run outside where I'm happiest so far it's working really well. This week I smashed 30 seconds off my 5k personal best so i was delighted, last night did the 7k but went out too far so ran a little extra to make it home and ended up doing 8k and still had a bit left in the tank. I found I was running about 30 seconds to 60 seconds a mile slower than my usual 5k pace as I knew I'd be stretching the distance but on the last mile I ran at my usual 5k pace and it was fine.
15 weeks to my race which is going to be a distance of 11.1k for my leg of the run and it'll be hot so putting in the work now.
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