Itโ€™s Week 3 of the 10 is the Magic Number Pl... - Bridge to 10K

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Itโ€™s Week 3 of the 10 is the Magic Number Plan ๐Ÿ’ฅ๐Ÿ•บ๐Ÿฝ๐Ÿ’ฅ

ju-ju-
ju-ju-Administrator
โ€ข36 Replies

Hello everyone and welcome to week 3 of the 10 is the magic number 10k Plan/ How are you all doing?

How are the planks and squats coming on?

Here is this weeks vid where I chat briefly about pace challenges...

Distance runs ( to be completed in any length of time)

3k

5k

7k

Timed runs ( for those not yet ready to do the distances in the 10k Plan)

15 minutes

30 minutes

44 minutes

This week try jumps ( something to follow in the week...). I like the this article as explains lots: ultra168.com/2014/07/07/hop...

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

gingernutter๐Ÿ’ฏ

Deals1

Littlelath

Tallismorley

Kaparu47

Loungelizard

Rooster 678

donttrustaskinnycook

kimterry

Empem

Happy Panthering

Juju

Xxx

36 Replies
oldest โ€ข newest
JoP61
JoP61Graduate10

Hey ju-ju

Really useful post - it's easy to get hung up on being "slow", without focussing on the positives of being a runner. I completed Week 4 today and I ran the 8K at a very consistent pace from start to finish, and slightly faster than I ran the 7K last week. Which I found very encouraging! Am going to focus on "JoP pace" from now on rather than other people's!

Have been doing quite a lot of planks and some squats. And strengthening yoga exercises. Will take a look at the jumping link - thanks! ๐Ÿ˜€๐Ÿ‘๐Ÿƒโ€โ™€๏ธ

1 like
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ju-ju-
ju-ju-Administrator
in reply to JoP61

Yay that is superb, well done ๐Ÿ˜Ž

1 like
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JoP61
JoP61Graduate10
in reply to ju-ju-

Thanks - the jumping hopping thing is harder than it sounds! ๐Ÿ˜€

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Empem
EmpemGraduate10

Looking good JuJu.Jealous of the view , though my river run was clear & sunny this morning.

Yes I like your Pace Notes.Finding my own slow and my own fast has been an interesting side- effect of regular running and I'm still getting to recognise and settle in at my own 'happy spot' whilst choosing some days to stretch my capabilities.Both types of run give me a thrill!

Thanks for the week 3 reminder.Umm, jumping...skipping...we'll see!

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

Superb, and yes that it isnโ€™t it...... we find our own paces for different types of run..... and I hope you did some skipping and jumping?!!!

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cheekychipmunks
cheekychipmunksGraduate10

Hi ju-ju-! 7k in the bag this morning. No speed involved, but it was my first run since last Tuesday and I just fancied a pootle in the sunshine this morning. โ˜€๏ธ๐Ÿƒโ€โ™€๏ธ

Will do my 3k on Wednesday, more than likely in the gym as thereโ€™s pesky โ„๏ธโ›„๏ธ forecast tomorrow afternoon/evening.

Iโ€™ve been doing planks and squats as well as yoga during my few days off running. Skipping next! Best do that where no-one can see me! ๐Ÿ˜…๐Ÿ˜ณ๐Ÿ˜…

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

Superb, I hope youโ€™ve had a great week?

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jeffbird
jeffbirdGraduate10

Hi Juju, I like the look ot the jumping around the clock. Will give that a go.

Did 5K on Saturday (1st parkrun of the year)

Now off to do the 3.5, it's cold but beautifully sunny here in Belfast today.

Happy week 3 everyone!

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

That sounds perfect, I hope youโ€™ve coped ok in this cold spell?

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jeffbird
jeffbirdGraduate10
in reply to ju-ju-

Yes thanks for asking. Got a PB at parkrun yesterday, it was -1. Too cold to dawdle!

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roseabi
roseabiAdministrator

Fabulous post!!!!

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

Thankyou ๐Ÿค—๐Ÿค—

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Tony_68

All good

Enjoying the shorter runs, which I have neglected, been a bit obsessed with upping the weekly distance

I am trying to run them fast, well my fast

Liked your squat video, I have been doing them wrong, now getting down further and feel more stable with the simple correction of pointing toes out ๐Ÿ˜Š

1 like
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ju-ju-
ju-ju-Administrator
in reply to Tony_68

Good stuff, squats are really hard to get right. When I used to do bodypump the bloke had to take me to one side to show me properly as I was doing them completely wrong!!!

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Wimborne
WimborneGraduate10

I have been off and on plan for 2 weeks. Managed 6k last weekend but then in bed poorly. Managed a 6.5k recovery run yesterday just to see how I went and it was good. Pb on 5k and fastest 6.5k despite me trying to run slow. This week I canโ€™t see me running as life has just thrown a bucketful of Lemons at me so canโ€™t see me getting out until next weekend. ๐Ÿ™

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

Hey- I hope you are ok and your life has stabilised a bit. Take Care ๐Ÿค—

1 like
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Wimborne
WimborneGraduate10
in reply to ju-ju-

๐Ÿ˜Š. Itโ€™s slowing down thankfully. Just need to find my motivation now. Thought I had it but had a lovely sleep this afternoon when I should have been running.

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Vix_yp
Vix_ypGraduate10

Just finished my 3.5k run! Planning on doing my 5k on Thursday and 7k on Sunday (giving myself an extra dayโ€™s rest prior to my longest run). Happy running everyone! ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ

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

Sounds fab, I hope you have got on Ok?

1 like
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Dexy5
Dexy5Graduate10

I really enjoyed a spa break in the New Forest last week (you said we should treat ourselves so I had a Swedish massage too).

W4 R1 started at Parkrun on Saturday and I was amazed to get a PB .

I didnโ€™t do so well on Monday because I did my long run after a shopping trip and after a good 6k (but not enough ๐ŸŒ๐ŸŒ I think) I then jeffed the last 2k. I will do better next week. I am missing my running buddy while he waits for physio.

1 like
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ju-ju-
ju-ju-Administrator
in reply to Dexy5

I hope running buddy gets sorted soon. Well done, and I jeff all the time, it really works well for me..... well done too ๐Ÿ˜Ž

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UpTheStanley
UpTheStanleyGraduate10
in reply to ju-ju-

Nearly there, just trying to resist starting too soon ๐Ÿค”

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Pubcarking
PubcarkingGraduate10

Just finished week 4 with a few extra runs chucked in here and there as due to time it's all I could manage. So far so good last week i did 8k instead of 7 so this is my second 8k and 1:10 quicker as well๐Ÿ‘

Finding that I like the long runs the best and the easiest to compete for so.e reason๐Ÿคทโ€โ™‚๏ธ

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

Nice work well done ๐Ÿ˜Ž

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Knittingrunner
KnittingrunnerGraduate10

Ju-Ju can I ask if itโ€™s possible to join the plan in week 3 please? I graduated on Christmas Eve and have been running 3 times a week since even doing 4 Park runs and managing to run for 40 minutes this week. I wasnโ€™t confident I could do it but I feel like I could go for running for 60 minutes now. I doubt Iโ€™d do 10k as it takes me just under 45mins to do the Parkrun. ๐Ÿ™‚

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

Absolutely yes.... I will add you to the list for week 4 ๐Ÿ˜Ž

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Knittingrunner
KnittingrunnerGraduate10
in reply to ju-ju-

Thank you. ๐Ÿ˜Š

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Dexy5
Dexy5Graduate10
in reply to Knittingrunner

It sounds like the timed runs are perfect for you knittingrunner. And you can look back at the exercises in W1 and W2 too.

1 like
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Knittingrunner
KnittingrunnerGraduate10
in reply to Dexy5

Thanks I will but have been doing some similar ones off the WW app which are good for core plus some I found some from MyFitnessPal too. I was worried my core would let me down so have been trying to build it up. ๐Ÿ˜‰๐Ÿฅต

1 like
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Dexy5
Dexy5Graduate10
in reply to Knittingrunner

I found Pilates before I started running so I think thatโ€™s helped me in that respect. Getting my lungs going was my challenge.

1 like
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Knittingrunner
KnittingrunnerGraduate10
in reply to Dexy5

I do some Pilates too but at home. It certainly helps.

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Boss1973
Boss1973Graduate10

Hi ju ju, completed wk 3 today with the 3.5k fartlek run. I did the 7k on Tuesday and got Pb for my 5k run which was at parkrun last Saturday. Feeling really good at the moment with the running and Iโ€™m also doing the plank and squats. I am a little unsure about how to do this weeks conditioning exercise. If anyone can help me with that much appreciated. Happy running everyone.๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™€๏ธ

1 like
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ju-ju-
ju-ju-Administrator
in reply to Boss1973

Well done.... and this week is all about skipping and jumping... no specific routine suggested but you might like to try the one in the link. I like to jump up steps when I have to go up them so I get my workout here, there and everywhere!!!

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Harkeys
HarkeysGraduate10

Week 3 completed a little late, gave up dodging the snow and completed on the Dreadmill..Feeling quite comfortable with the runs, hopeful for week 4, off for a frosty Park Run in the morning to start it off.

Have a good week 4 everyoneโ˜ƒ๏ธ

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

Wonderful, good work ๐Ÿ˜Ž

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lexi6
lexi6Graduate10

I enjoyed your post ju-ju a good reminder to not obsess with pace etc and just enjoy our runs, I managed to continue doing my planks and squats during my week off running, but havenโ€™t tackled the jumps yet. Yesterday, was my first day back legs were well rested and I ran 9k! will do my 4k and 5k next week and then take a few days more off for the 10k. Its within reach now. ๐Ÿค“

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