Advice

[Kelz1302]

Can anybody explain bridge to 10k to me please

[Fit4life Graduate10]

Hi there ! In a nut shell , it is a progressive running /training program that enables you to gradually make the transition from running 5K to 10K with the least risk of injury and the most enjoyment !! Enjoy !!

[BaddieThePirate Graduate10]

Hello. It is a plan, similar to C25k in that it builds you up slowly but it doesn't have an app. So you write out Ju-Ju's table of 3 runs per week. One is short, one is always 5km and one is long. You build up your total weekly distance by a maximum of 10% each week.

So each week the short run increases a little, and so does the long one until you get to 10km.

Because the build up is controlled risk of injury is low and hope of success is high. It has worked for a lot of us on here.

Good luck if you decided to do it. I can recommend it 🏃🏼‍♀️🏃😀

[UpTheStanley Graduate10]

The first two answers both describe Ju-Ju's Magic Plan (see pinned posts). And there is now a variation which builds up runtime from 30 to 60 mins for those who aren't fussed about distance, e.g. people who graduated C25K running, say, 3.5k in 30 mins. But the wider B210K forum is a support network for anyone moving on from 5K (or 30 minutes) to longer things, whether by following Ju-Ju or any other way (I believe there are loads of apps and podcasts out there if you want one). It's also a chatternet for (mostly) not too serious runners to discuss injuries, shoes, running styles, shoes, other kit, shoes, cake, shoes and, recently, arrangements for forum members to meet to run Parkruns and other fun runs / races.

But it's addictive - I should be doing other things just now . Join with care

[Kelz1302]

Thanks everyone I’m on my last run tonight before c25k graduation I’m trying to built up to half marathon fit as I’ve signed up for the Cardiff half in Oct

[Kelz1302]

Where can I find the ju jus plan UpTheStanley please

[UpTheStanley Graduate10 in reply to Kelz1302]

Here's the link ...

healthunlocked.com/bridgeto...

General advice is to consolidate for a few weeks once you've graduated from C25K. If you've found it easy, and run close to 5k in your 30 minute graduation run, you should then follow the distance version of the plan - otherwise go with the times.

If you were really on the couch when you started, a HM in October will be a big ask - good luck, and don't break yourself getting there . If you follow threads on the forum, you'll see a lot of us have visited the injury couch (the IC) through pushing too hard too soon.

[Kelz1302 in reply to UpTheStanley]

I started hitting 5k in week7 and on good days have done nearly 6 so I’m on the right road so far I think. Thanks for your help

[Deals1 Graduate10]

I can recommend it too... look on Ju-Ju's page and it will be a pinned post.

good luck