It’s a few things.... to build up mileage over the week gradually ( ie keeping to the 10% a week), it’s a good distance to do intervals if starting out on them, and lastly it’s an opportunity to have a recovery run in the week. Increasing mileage can take its toll, so this helps manage that. You don’t have to follow the plan, you can adapt it, do your own thing or do a different one. It’s entirely up to you 😎
I’ll follow the plan to the letter! I think I’ll use the short run to increase my pace and see how it goes, I just had my last consolidation run, ready to start the plan next week now 😊
Hello, and indeed you did I have already added you onto the list 😎
Hi. Can I join again please. I completed in December and did two 10k runs but have lost my way without the structure of the plan. I would like to start again but will be a bit more flixible with the length of the longer run.
It will set me on my path to 10 miles. 😊🏃♀️🏃♀️🏃♀️
Thanks for this JuJu, I’ve been building up over the past couple of weeks, always doing the parkrun then during the week increasing on the 5k by 1 km each week so I’m already at 8km. I’ll start your plan at week 4 if that’s ok?
Yay! Ran the 5.5 today and will now follow the order (wanted the long runs to fall at the weekend!) Ran using the c25k+ podcast, I think the beats are too fast for my taller height (over the longer distances). Time to pick some slower tunes ready for next longer weekend run and some form of timing, any recommendations? I don't want to look at my phone all the time to check distance/ time?
Choose some slower tunes and focus on feeling comfortable when you run.... if you plan your route then you will have a good idea about distance and I’m guessing it tells you at each mile or kilometre?
I can’t listen to music as it makes me run faster on some songs and I tire really quickly! I listen to audio books or podcasts and really get into them! However I get funny looks from people when I laugh out loud in some of them! 😂
5k run, third of week 1 today... I'll try my audiobook and runkeeper, 2 great suggestions from these forums, see how I do. The c25k+ podcasts have been great for pushing me to go faster but I need to work out what will suit me best for keeping going to the 10k (ideally getting up confidence in myself without Laura talking me through every step of the way).
Thanks PaulaWB tried the audiobook/ runkeeper combo today for the 5k. I thought I would be slower, didn't feel like I pushed myself too hard (not like the short run with c25k+ speed on Tuesday) but shaved a second off my 5k personal best, so I can do it without Laura!
Did my first short run this morning, I used Week 1 of C25K, jogged the walking bits and "sprinted" the running bits. Still felt a bit like cheating though On the plus side my New Garmin worked a treat and sent the run to both Strava and Nike Run Club. I'll probably just end up using the Nike app but thought I would give Strava a try, Nike seems to do everything Strava does and more for the excellent price of totally free
Does anyone know where the printable version of the plan is? I know I've seen it but can't seem to find it now.
I’ve done my first week a bit backwards ju-ju fo you think it will matter? 🤦🏻♀️ I done my 5k Saturday at parkrun, my 5.5 last night with my Monday running group and perhaps my shorter run on my own. I’ve never done interval training so I thought I’d give it a go! Now to try to set up intervals on my watch 😂😂 Thanks ju-Ju! Have just signed up to the plank challenge and I’ll have a look at some more strengthening exercises! Xx
I would like to join if I can - didn't do well on the last attempt but keen to do better - couch 2 5 k seems a long time ago now - I was called Vigneronne then - thanks Juju
Week 1 of the timed challenge done so feeling pleased with that! I’ve also picked up on the mention of Yoga with Adriene through the strength and flex group. Am really enjoying the pre and post run routines and had a stab at the 30 minute yoga for runners routine too. The phrase “stiff as a board” springs to mind - not much flexibility here. But it’s a work in progress 😁😁
Hi, I'd like to join too please. I have done the 2.5k run of week 1 and will do the parkrun on Saturday. I really like that this plan includes a 5k each week so that it fits in with parkrun. I have entered my first 10k in early May.
Running a little late due to being poorly earlier in the week, but finished with the 5.5k this morning out in a little pre-storm “breeze”. Looking forward to week 2
I have started the magic 10k plan but I’m keen to introduce the 30-20-10 plan on my shorter run as you suggest. How do you time this to keep track of it - can this be set up on a device?
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Week 2 of the '10 is the Magic Number' 10K Plan 🤗
