You have run 10K!!! 😊 What next??? - Bridge to 10K

Bridge to 10K

16,515 membersβ€’26,546 posts

You have run 10K!!! 😊 What next???

roseabi profile image
roseabi
β€’71 Replies

Hi all,

We have now come to the end of this Magic Running Plan Group plan!!! I would just like to say that I think you have all been great, and I feel proud and honoured to have helped you to reach your goals. If you would like to run 10K, or for 60 minutes, look out for the next Magic Plan with UnfitNoMore , which will begin on November 9th!!!

β˜… Congratulations to everyone who has run 10K, with or without the Magic Running Plan!!!

Remember to request your 10K badge if you haven't done so already:

healthunlocked.com/bridgeto...

I had a question from the lovely JaoJao about where to take your running after reaching the Magic 10!

I have a few ideas to share, and I hope others will add theirs to the comments below 😊😊😊

β˜… Explore 10K!

When I was working towards 10K I just went up and down the lovely, flat, Brighton & Hove promenade. Once I had reached the distance I started to think about where else I could run. I drew up a new route on my GPS app website (Endomondo at the time) which took me inland, up and down hills, and round a local park. It was so much fun - and a great way to explore my new town! I soon built up quite a list of different 10K routes that I really enjoyed running.

β˜… Continue to get stronger!

I hope you enjoyed the strength exercises we introduced, and the speed intervals we suggested. Why not challenge yourself to continue with these, and build them into your fitness routine? Check out our sister forum, Strength & Flex, for ideas!

healthunlocked.com/strength...

β˜… Enter a 10K race!

There are many 10K events held throughout the year - why not have a look online for one local to you, and give it a go!? Entering a race will give you a great short-term goal to help keep you running. And there are plenty of free training plans available online to help get you started!

I love a 10K race, but I confess it took me a couple of years to get around to doing one πŸ˜„

β˜… Run further!

After running my 10K routes for a month or so, I started to think, well, a half marathon is only two 10Ks and a bit... I found a half I liked the look of, and I went for it! As with 10Ks there are so many half marathons to choose from. But you don't have to go that far to find a distance goal, because another great target is 10 miles!!! (aka 16 km) This is a wonderful next-step after running 10K, and the 10 mile distance is becoming a very popular racing event also.

And of course you don't have to enter an event to run further - if you enjoy distance running then why not see where it takes you! There are many free online 10-mile-half-marathon training plans also.

If you like the idea of distance running and/or racing, come on over to the Marathon Running and Race Support forum!

healthunlocked.com/marathon...

β˜… Don't enjoy running 10K? No problem!

I'd suggest you give it a fair trial, but if you don't enjoy running longer distances, stick with what you love! Whatever your favourite distance, running has so much to offer: track distances, interval training, 5K races, parkrun, club running, trail running - and most important of all HAVING FUN!!!!!

So, whatever you decide to do next...

Enjoy your running!!!

roseabi xx

October 21st, 2019

For more information about the Magic Running Plan:

healthunlocked.com/bridgeto...

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roseabi
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71 Replies
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Smee223 profile image
Smee223Graduate10

Thanks for this. I have a virtual 10k event in mid November but I have definitely been feeling like I'll need a plan in place for after that, otherwise I'm likely to take December off to stay indoors and eat chocolate (I'll be doing plenty of that for sure, but I'd like to keep up the running too!). I'm not sure I can spare the time for running greater distances, though the idea appeals to me. There's is a cycle route near me that is a cool 10 mile total out and back (and doable with a single running buggy!) so I suspect that might be my next goal. Thanks for the inspiration!

Cantstopmenow profile image
CantstopmenowGraduate10β€’ in reply toSmee223

I agree with you about the longer distances. Good luck with your new goal πŸ‘

roseabi profile image
roseabiβ€’ in reply toSmee223

Fabulous! Looking forward to seeing how you get on xxx

Tbae profile image
Tbae

Great post Abi.

We are so blessed to have you on all the forums.

πŸ‘ŠπŸ’₯πŸƒβ€β™€οΈβ­οΈπŸ‘πŸ‘β˜„οΈπŸ’«

JaoJao profile image
JaoJaoGraduate10β€’ in reply toTbae

I second that ❀️❀️❀️

roseabi profile image
roseabiβ€’ in reply toJaoJao

xxx

roseabi profile image
roseabiβ€’ in reply toTbae

Aw, thank you!!!!! xxx

Run46 profile image
Run46Graduate10

Thank you so much for all your help and support, and of the other guys on here, it's been invaluable, really! 😘

I have loved it πŸƒβ€β™€οΈπŸŽ‰

My plan was to go back to a lovely hilly 5K at a country park near me which also has 100 steps along with the last hill...I've yet to complete it without walking some of it. So there's one challenge!

But it turns out I like the structure of increasing a weekly long run so I'm thinking after a bit of consolidation I may try to get to 10 miles...16K doesn't sound as ridiculous as it once did, though my legs may not agree πŸ˜…πŸ‘

Cantstopmenow profile image
CantstopmenowGraduate10β€’ in reply toRun46

This sounds good. I've got a hill near me that I want to tackle. If we can do 10k then why not 10 miles. I'll have to do some strength and flex stuff though. Good luck 😊🐾

Run46 profile image
Run46Graduate10β€’ in reply toCantstopmenow

You too πŸ˜€...hills, distance and strength training, we will be warrior's! 😁

Cantstopmenow profile image
CantstopmenowGraduate10β€’ in reply toRun46

We are 😁

JaoJao profile image
JaoJaoGraduate10β€’ in reply toCantstopmenow

And me! And me! I want to be a warrior too with you guys! 😊😊

Cantstopmenow profile image
CantstopmenowGraduate10β€’ in reply toJaoJao

Let's do itπŸ¦Έβ€β™€οΈπŸ€Ί

Run46 profile image
Run46Graduate10β€’ in reply toJaoJao

There's no doubt about that JaoJao...definitely a Warrior 🀨

roseabi profile image
roseabiβ€’ in reply toRun46

Awesome!!!!

UnfitNoMore profile image
UnfitNoMoreGraduate10

Looking forward to running this plan with the next group... November 9th people! There will be a β€œsignup” post appearing soon for anybody who’s interested.

Congratulations to the latest magic plan graduates... it’s a great time to be signing up to a spring HM too 🀣🀣

Grannyhugs profile image
GrannyhugsGraduate10β€’ in reply toUnfitNoMore

A small group of us started today, can I tag onto the new group to learn things or will I be too far ahead. I decided to start before i new there was a new group. I understand it may be a problem and that’s ok as I can just run with the plan notes. Thanks

UnfitNoMore profile image
UnfitNoMoreGraduate10β€’ in reply toGrannyhugs

Cool... small groups should be starting this plan every day, well done getting started.

So... do I want some people who’s memory of running, say, 6k or 45 minutes or whatever is really fresh in amongst the group that will start in November? Hell yeah! Some of us first ran those particular landmarks a long time ago, maybe the fresher memory, in similar weather conditions, will bring bits of invaluable information and support to the new group... come and be our cheerleaders and trailblazers, it’ll be fun. We shall cheer you onto the podium and then you guys can make sure it’s still nice and shiny for the rest of the group 🀣. There is a subtle change coming too... but that’s top secret and you haven’t got to the point where it’s gonna come in, so I’ll save the surprise... no extra calories will be burned though πŸ˜€

Now, all I need is some newly C25K consolidated runners to run week one with me! I’ll start the recruitment on C25K soon and have a pinned post here ready to get this party started.

Grannyhugs profile image
GrannyhugsGraduate10β€’ in reply toUnfitNoMore

Thank you, that sounds brilliant. Christmas relay team read UnfitNoMore post above. NewRunner4 , 2718281 , Milajayne , MichelleS1963 it seems we are the trail blazers for the next group. But we may be the only ones organised to pass that Christmas cracker along the 10k Santa route on Christmas Day - 2k each. Happy running everyone.

UnfitNoMore profile image
UnfitNoMoreGraduate10β€’ in reply toGrannyhugs

Oh... the subtle change is official already, I just saw the latest plan 🀣. All will be explained as we start though!

Welcome Christmas Crackers... give me a poke with a big stick if I don’t get the posts up tomorrow.

NewRunner4 profile image
NewRunner4Graduate10β€’ in reply toGrannyhugs

Hey, hey I’m sure I said I was taking the next step to 10K slowly and now you’ve got me running a 10K Santa route on Christmas Day!! 😳 Can’t waitπŸ˜‰ My how things change when getting involved in this running thing. πŸ˜‚πŸ˜‚

Jumping in with the next group sounds like a good plan to me. Look forward to it πŸƒβ€β™€οΈ

Grannyhugs profile image
GrannyhugsGraduate10β€’ in reply toNewRunner4

Calm calm, as we Christmas crackers are a 5 person relay team we only have to run 2k each on Christmas Day then head home for a celebratory slice of Christmas cake and glass of bubbly.

JaoJao profile image
JaoJaoGraduate10β€’ in reply toGrannyhugs

Well done on starting Grannytobe! Look forward to your updates x

Grannyhugs profile image
GrannyhugsGraduate10β€’ in reply toJaoJao

Thank you, day 1 yesterday which I posted. Lesson, slow down ir I wont make the longer distances. Happy running

JaoJao profile image
JaoJaoGraduate10β€’ in reply toGrannyhugs

This is what I did for the 3 runs every week.

4K - Go fast

5K - Parkrun, have fun!

Long run - Slowly does it, gently gently softly softly. I often listen to podcasts on these runs.

Grannyhugs profile image
GrannyhugsGraduate10β€’ in reply toJaoJao

Thank you, yes the competitive spirit in me will push me on the shorter runs no doubt. I thought the 5k would be PR if I'm free, which I haven't been yet, or intervals as they seem to need a longer run.

Cantstopmenow profile image
CantstopmenowGraduate10β€’ in reply toGrannyhugs

You'll be amazed at what you can do!

roseabi profile image
roseabiβ€’ in reply toUnfitNoMore

Wow this is amazing - a posse already!!!! 😊😊😊❀️πŸ’₯

Run46 profile image
Run46Graduate10β€’ in reply toUnfitNoMore

You'll love it UNM, and be brilliant πŸ‘πŸƒβ€β™€οΈπŸƒβ€β™‚οΈ...as for signing up for a HM, you go too far 😳, maybe training for a 10 miler though πŸ€”

Beachcomber66 profile image
Beachcomber66Graduate10

Once I had shaken off the β€œthere is no way I could run 10 miles still less an HM” feeling and actually got down to working on a plan, I found 10k to 10 miles and then 10 miles to HM surprisingly easy by comparison with the build up to 5k then 10k. I did need to do daily leg strengthening exercises (about 20 minutes per day) to build up ankles and calves, but that was about it. Age is no barrier. So the real question for most people is, I suspect, ”do I want to do this?” not β€œcan I?” Definitely not as hard as it sounds 😊

Cantstopmenow profile image
CantstopmenowGraduate10β€’ in reply toBeachcomber66

Interesting- food for thought. Can I make the time for it though? I suspect the answer is yes!

JaoJao profile image
JaoJaoGraduate10β€’ in reply toBeachcomber66

This is inspiring advice x

roseabi profile image
roseabiβ€’ in reply toBeachcomber66

Love this! Thank you so much, Beachcomber!!! xxx

Beachcomber66 profile image
Beachcomber66Graduate10β€’ in reply toroseabi

You gave me the push to try 10 miles, so thank you😊

sTrongFuse profile image
sTrongFuseGraduate10β€’ in reply toBeachcomber66

With you on this one. I was planning on running 10 miles last night, but got caught out with just over 2k to go because I run out of daylight and much of that final stretch isn't street lit, and I hadn't brought a torch as I wasn't expecting it to get so dark, so quickly (amazing the difference a week can make). 10 miles is definitely within my range and to go from there to HM is only the equivalent of adding a parkrun distance cool down to a 10 miler.

SO HM almost certainly possible. Full marathon, physically I'm sure I could train for one and complete it, but do I actually want to? Simple answer is no. This may change in future but for now I'm happy with the distances I'm covering.

Beachcomber66 profile image
Beachcomber66Graduate10β€’ in reply tosTrongFuse

Yep.. one step at a timeπŸ‘

JaoJao profile image
JaoJaoGraduate10β€’ in reply tosTrongFuse

Strongfuse I love your way of toning down the 10 mile and HM, it’s a good way of looking at it. Wish you the best x

Sharuns profile image
SharunsGraduate10

Thank you Roseabi and this forum for all your support. I plan to run 10k every week for a few weeks but know that as Christmas approaches this may get more difficult. Is once every 2 or 3 weeks enough? I would hate to undo all my hard work.

Cantstopmenow profile image
CantstopmenowGraduate10β€’ in reply toSharuns

That's my question too. Maybe we will be able to find the time 🀞

roseabi profile image
roseabiβ€’ in reply toSharuns

I think your weekly 10Ks will help get the distance into your "muscle memory" so reducing your runs around Christmas will be no problem xxx

Sharuns profile image
SharunsGraduate10β€’ in reply toroseabi

Thank you. That's reassuring for someone who was always more couch than 5k, let alone 10.

JaoJao profile image
JaoJaoGraduate10β€’ in reply toSharuns

Hi Sharuns, I’m planning on doing 10k every 2 weeks now I’ve completed Juju. That’s me being realistic with my other commitments. I too do not want to lose the momentum now. 5K is a walk in the park now and 10K is the real distance now! Wish you the best xx

Cantstopmenow profile image
CantstopmenowGraduate10

Thank you roseabi and everyone here. I really enjoyed reading all the weekly posts, they helped me keep going.

I love being able to run 10k.

5k seems relatively easy now! 😊

I haven't decided on the next step, but I have a question- how often should you run 10k to be able to continue to run that distance? Weekly? Every 2 or 3 weeks?

Happy running 🐾😊

roseabi profile image
roseabiβ€’ in reply toCantstopmenow

I think that weekly runs for a few weeks at first would be ideal, as I mentioned to Sharuns above. But after that you can happily reduce the frequency as you need, I'd think . You may need to experiment with this, because it's different for everybody, but since you are enjoying your 10Ks you should be OK with a monthly 10K xxx

UpTheStanley profile image
UpTheStanleyGraduate10

I’d have thought once a month would be enough, as long as you keep running 2 or 3 times a week, with at least 5k once a week.

Cantstopmenow profile image
CantstopmenowGraduate10β€’ in reply toUpTheStanley

Thank you. I'm happy to run 5k 3 times a week. I'll try for 5k twice a week and alternate between 7k and 10k for the third run and see how I go. I dont want to feel too tired but also don't want to lose fitness 😁

sTrongFuse profile image
sTrongFuseGraduate10β€’ in reply toCantstopmenow

This is more or less where I am. I ran my first 10k on 1 July. Since then, with a few exceptions, I've done a weekly 10k (or longer) and 2 shorter runs (typically 5-7k). You'll be surprised how "easy" running 10k becomes mentally if not physically when it becomes part of your regular routine.

Cantstopmenow profile image
CantstopmenowGraduate10β€’ in reply tosTrongFuse

Thank you. That's encouraging 😊

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

When a friend was marathon training his girlfriend used to drop him off in Worthing and pick him up in Brighton, that seems a really long way to me, but once 5k becomes more comfortable the 10k plan sounds a great way forward, i enjoyed reading about this

roseabi profile image
roseabiβ€’ in reply toSueAppleRun

It's a nice flat 15K with some lovely views - and the wind behind you (usually)! 😊😊😊

SueAppleRun profile image
SueAppleRunGraduate1060minGraduateβ€’ in reply toroseabi

Unless you do what we do and go for a while then turn round, we go with the wind in our faces and get blown back

I’m thinking of doing a chi running workshop and maybe even a running holiday next year. Trail running is interesting too. So many ways to run and enjoy it. Core work is essential. Pilates is fab. What a lovely adventure our running journey can be. 😊

roseabi profile image
roseabiβ€’ in reply to

Indeed! xxx

Dexy5 profile image
Dexy5Graduate10

Consolidation of 10k is a great idea. In fact I repeated the magic plan as I thought it was so good after a holiday break of no running. That fist 10k race is so special too.

roseabi profile image
roseabiβ€’ in reply toDexy5

❀️❀️❀️

JaoJao profile image
JaoJaoGraduate10

Roseabi thank you so much for putting this together on my request, this means so much to me and many other Juju magic runners.

Great advice and along the same lines of what I had in mind too which gives me a little boost that I know what I am doing now, I don’t feel like such a novel runner, a seasoned runner maybe now ;)

Explore 10k you say! I’ve already started to search for varied running routes so I can give my little 10k legs a change of scenery each time.

Keep calm and carry on strengthening, this is definitely a high priority for me, I want stronger and toned arms as well as stronger knees and thighs, I want to transform my body in the coming months, wish me luck!

Races! Yes! It’s taken me 7 months of running to really think seriously about entering a race, I didn’t think races were my thing but I’m going to give it a go. My first race is going to be a Boxing Day 5K at a local country park. My second race will be 10k race to mark the new year in January. And then... who knows! I quite fancy a tough mudder challenge too but that’s another forum I think!

I think the HM FM and UM are far far away (if at all) but I have joined the Marathon running and race support forum a few days ago as I expect I’ll pick up great advice for my shorter races.

I’m going to have so much fun with this. From the bottom of my heart and from the recent cohort of Juju magic runners I want to say thank you for sticking with us Roseabi, it can’t have been easy haha but your well laid out weekly posts and resource material made all the difference to me completing the plan, I became accountable to myself and everyone else on the plan.

@UnfitNoMore wish you the best for the next Juju plan in November. I could easily do it all over again!

roseabi profile image
roseabiβ€’ in reply toJaoJao

Awesome!!! You are such a superstar, JaoJao! ❀️❀️❀️❀️❀️

JaoJao profile image
JaoJaoGraduate10

@Roseabi can you pin this post as i think all members on this group will find this valuable reference material. πŸ‘πŸ‘πŸ™β€οΈ

roseabi profile image
roseabiβ€’ in reply toJaoJao

The post is pinned!

xxx

Nibsy profile image
Nibsy60minGraduate

Great ideas for after the plan, thank you so much!

roseabi profile image
roseabiβ€’ in reply toNibsy

You are most welcome xxx

IrvingWashington profile image
IrvingWashingtonGraduate10

Thank you for this forum, the support of all the other magic planners and the inspiration!

I went out last night and smashed 5K in 29mins 50 seconds. Feels good.

Feeling ready for my 10K race on Saturday!

roseabi profile image
roseabiβ€’ in reply toIrvingWashington

Well done!!! xxx

Cantstopmenow profile image
CantstopmenowGraduate10β€’ in reply toIrvingWashington

Fabulous. Have a great run 🐾

Run46 profile image
Run46Graduate10β€’ in reply toIrvingWashington

Best of luck on Saturday...based on your recent 5K time, you'll smash it! πŸƒβ€β™‚οΈπŸŽ‰

IrvingWashington profile image
IrvingWashingtonGraduate10

Hello all! Right, t-minus 2 days to my big 10K race, the Bristol Epic at Ashton Court. It has seemed so far off all year and suddenly it is upon me. I did not run at all last weekend, and this week I have been out for a 5K run, pushing to get a PB.

I'm now very nervous! Reading lots of advice about what I should and should not eat in the run up to the race, and how much/little exercise I should do. I've seen advice saying I should do a gentle 20 min jog the day before the race to warm up legs. I've seen advice saying not to stretch before the run as part of warm up. That I should eat oatmeal, yoghurt, energy bars a couple of hours before the run.... save bananas for after.

Anyone got any tips on food and exercise in the day or two before a big race?

Annoyingly, I slept awkwardly on monday evening and i still have a crick in my neck that no end of shoulder rubs from my wife seems to ease. Luckily it's not my legs but I'd rather not have aches and pains before a run I've been anticipating since April!!

roseabi profile image
roseabiβ€’ in reply toIrvingWashington

That 20 minute jog won't do you any harm, and the exercise may help with your anxiety. But if you prefer just to rest that's fine too.

A hot bath and a couple of ibuprofen might help your neck, but don't go crazy with the ibu.

You're best off sticking to your tried and tested warm up routine.

"Dynamic" stretches (basically movement) are often thought best before a run - bum kicks, walking lunges, high knees, ankling, leg swings etc (Google it). This is as a counter to "static" stretches such as standing and pulling on your calf, quad, hamstring etc. Sometimes the differences between dynamic and static can seem a bit blurred (well, to me they do!), But basically you will probably have seen that static stretching should not be done before a race. There was some evidence found a while ago that stretching is of no benefit at all to runners, but more recent studies have suggested that runners should do what feels best for them as individuals. I'd go with that 😊

Also, eat the food you are used to eating - you know what works for you!

You'll be grand!!! xxx

IrvingWashington profile image
IrvingWashingtonGraduate10β€’ in reply toroseabi

Thanks Roseabi!

:)

I'll let you know how I get on. Promises to be a wet and muddy one, I think I need to wind in expectations, as there won't be any record breaking for me this weekend!

IrvingWashington profile image
IrvingWashingtonGraduate10

Hello Roseabi!

I wanted to let you know how I got on at my race at the weekend.

So, I signed up for the Bristol Epic 10k race back in April after I graduated Couch to 5K, and this has been my target, my goal, my objective I have been working for all summer. I have gradually consolidated my 5K runs, followed by following you lovely people on the latest Ju Ju magic plan to get to 10K.

Prior to this weekend I managed three 10K runs with a best time of 1 hour 3 minutes. As you know, I was a little anxious prior to the event on Saturday, as I had taken a weekend off running. Added to which the conditions were dreadful – torrential rain all day, mud everywhere…

BUT!

It was a fantastic event! Enormous fun. I’d recommend to any runners in the Bristol area to sign up for it next year. There was a turn out of around 1070 runners, and a great atmosphere. I ran and I ran. I walked a couple of the steeper climbs but not for long - I kept on going and I found a comfortable pace I could stick at. Where the paths got especially wet and muddy, and other runners were sliding over, I just ploughed through the middle and not once ended up on my arse.

I came in 694th, with an official time of 1 hour 11 minutes (a chip time of 1 hour 9 minutes). Felt good afterwards too, not especially tired and I could even jog around to locate my dad who was waiting in the crowds at the end. Contrast this with August and my first ever 5K race where I could barely walk afterwards.

Loads of mud and an especially lovely medal. So worthwhile and I feel so much achievement – this time last year I had aborted the C25K after only a couple of weeks due to a badly sprained ankle and only really started again in January.

And here I am, having done my first 10K race! Thank you to you and everyone else on this forum who have encouraged, listened and been there. What a great community, what great inspiration.

Thank you!

Ssasqueen profile image
SsasqueenGraduate10

Thanks - I really enjoyed jujus plan - thanks for the regular emails and support - I’m not sure what is next but I’ll need to do something or I’ll miss my weekly treats!

Carowood profile image
CarowoodGraduate10

I completed and posted for my 10k badge yesterday and ended by saying whilst running it my main thought was that I need never do this again! I was wet and sore and not as euphoric about it as I have been with other milestones along the way.

This morning I wake up and am punching the air as - I did it and it feels so good 😊 Thank you everyone for your help and support - it has been great πŸ‘ I never thought any of this was possible from week 1 of c25k!!!

I have a couple of holidays up to Christmas so my running and gym opportunities will be limited but I shall keep it ticking over and go for a new goal in the new year from some of the above suggestions.

Good luck everyone with whatever you choose to do?!? πŸ˜†πŸ˜‚πŸ˜Ž

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