🌈 Week 1 of the 10 is the Magic Number 10k ... - Bridge to 10K

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🌈 Week 1 of the 10 is the Magic Number 10k Plan 🌈

ju-ju- profile image
ju-ju-Graduate10
β€’57 Replies

Hello and a huge welcome to week 1 of the 10 is the Magic Number 10k plan. So, for this first week you will be doing:

Distance:

2.5k

5k

5.5k

Time in minutes :

15

30

35

youtu.be/L1m_vUj3M3Y

You may want to do intervals for the shorter run as a great way to boost your fitness, and I love these:

runnersworld.com/training/a...

I will also be pinning an information station where you can get all the resources you need....

Watch out for the Plankety Plankathon workout invite too....

Magic Runners:

Rigpig

LauRay27

Jazzyrunner

SteveWebbo

JoOnTheRun

ALMorr

Uke5

Imc50

Womangolfer

YellowOne

Saasqueen

Mum22boys

Free2run

Vegout25

PaulaWB

Boss1973

Poppyslstrun

Potato1210

Lilywood

Beerslurpa

FELTON3

Pennysian

Purplefish59

LoungeLizard2018

badger187

Penguinita

Oldgirlruns

Smelliepoo

johnt46

novice57

RunningMigster

Jayval70

itshelsbels

Bubs1671

Slowcoach29

Jojo235

HoneyTreacle

Sparkey5000

Ions123

Nordic_Gillian

mr and mrsfaize

Over62

ApsG

Sunshinelibra

Noodle1991

Shedlover

Raspberrycheesecake

Runnf

erin1090

Sandbob

Jollyjule

Lizzisforliving

ktsok

KarenAR

59er

Dalmorangie

ablaikie

DW65

Marge04

jot1812

sofaspud

bethaim

NotRunFor20years

Zarmina

suegrace

Thisgirlcandoit

Star-shine

BoDiddley

Newrunner76

junenewrunner

Debston

OnlineTwin

AngieSAustin

Spinney1

Raven245

BabsAnn

RunVicRun

RunRunRun13

Cowladyrunning

Rainbow66

Rhedeg2019

Drumandbass123

Have a great week and enjoy it 😎

Juju

Xx

Written by
ju-ju- profile image
ju-ju-
Graduate10
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57 Replies
β€’
ktsok profile image
ktsok

Thanks ju-ju!

Lopsey profile image
Lopsey

Not been so good lately. This is just what I need - thank you

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toLopsey

Great, I hope you enjoy it and I hope you feel better soon 😎

RunRunRun13 profile image
RunRunRun13Graduate10

Hi !

I’ve done 10K once but could you add me to your list again please...motivating me to do it again πŸƒβ€β™€οΈ(distance)

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toRunRunRun13

Absolutely I will add you 😎

Cowladyrunning profile image
CowladyrunningGraduate10

Please can you add me to the list too? New to 10k.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toCowladyrunning

Of course, I hope you enjoy it 😎

Rigpig profile image
Rigpig

What’s the theory behind the shorter run? Seems like cheating after running for 30 minutes πŸ™‚

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toRigpig

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 😎

Rigpig profile image
Rigpigβ€’ in reply toju-ju-

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 😊

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toRigpig

Superb 😎

Dexy5 profile image
Dexy5Graduate10

What a lotta people you’ve got juju! Have fun everyone- you’ll love it.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toDexy5

I know, it’s really exciting!

Vegout25 profile image
Vegout25

Thanks ju-ju-

ApsG profile image
ApsG

Thanks! Missed this before.

badger187 profile image
badger187

Hi Ju-Ju- Can you add me please, I did reply when asked who wants to run 10k!! Thank you very much :-)

ju-ju- profile image
ju-ju-Graduate10β€’ in reply tobadger187

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. πŸ˜ŠπŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

ju-ju- profile image
ju-ju-Graduate10β€’ in reply to

Brilliant, that’s a great plan....

Hi Ju-Ju can I join in please? I have a 10k race in 8 weeks, so this is perfect. I did a 5k this morning πŸ‘πŸΌ

ju-ju- profile image
ju-ju-Graduate10β€’ in reply to

Fantastic and yes I have added you 😎

β€’ in reply toju-ju-

Thank you

Raspberrycheesecake profile image
RaspberrycheesecakeGraduate10

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?

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toRaspberrycheesecake

Absolutely that sounds like a great plan 😎

Newrunner76 profile image
Newrunner76Graduate10

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?

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toNewrunner76

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?

PaulaWB profile image
PaulaWBβ€’ in reply toNewrunner76

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! πŸ˜‚

Newrunner76 profile image
Newrunner76Graduate10β€’ in reply toPaulaWB

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).

Newrunner76 profile image
Newrunner76Graduate10β€’ in reply toPaulaWB

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!

PaulaWB profile image
PaulaWBβ€’ in reply toNewrunner76

Loved reading this! Absolutely brilliant! well done x

SteveWebbo profile image
SteveWebbo

Just run 2.5 k to the C25k+ Speed podcast and it was really tough . Hopefully it will get easier 😁 Times were quite good for me though 😎

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toSteveWebbo

Well done, that’s a tough workout, I really like that one. Make sure you get enough rest days before the next run..l.

SteveWebbo profile image
SteveWebboβ€’ in reply toju-ju-

5.5 k Run done after 3 rest days , last k was hard but we have experience now lol πŸ˜ŽπŸƒπŸ»β€β™‚οΈπŸ˜‚

Vegout25 profile image
Vegout25

Ran 2.5K this afternoon using gym’s treadmill again. Much faster pace than last week. Will take it slow & steady on Tuesday’s outdoor longer run πŸ‘πŸ˜Š

Rigpig profile image
Rigpig

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.

Happy Running Everyone.

Tim

PaulaWB profile image
PaulaWB

I’ve done my first week a bit backwards ju-ju fo you think it will matter? πŸ€¦πŸ»β€β™€οΈ 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 πŸ˜‚πŸ˜‚ Thanks ju-Ju! Have just signed up to the plank challenge and I’ll have a look at some more strengthening exercises! Xx

β€’ in reply toPaulaWB

I don’t think it matters if you do the runs in a different order πŸ‘πŸΌ Well done xx

PaulaWB profile image
PaulaWBβ€’ in reply to

Thank you 😊

climbo profile image
climbo

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

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toclimbo

Great that is superb, I will add you :) and welcome back too :)

RunVicRun profile image
RunVicRun60minGraduate

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 β€œstiff as a board” springs to mind - not much flexibility here. But it’s a work in progress 😁😁

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toRunVicRun

Fantastic, you are on fire :)

Drumandbass123 profile image
Drumandbass123Graduate10

Hey could I join ? I’ve done the first two runs of week 1? I am coming back from an injury though, but the first two runs were fine x

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toDrumandbass123

Of course you can, I will add your name to the list. That’s such good news you’ve been ok post injury 😎

Jollyjule profile image
Jollyjule

Hey everyone! I did the 30 minute run on sunday and the 35 minute run today. Feeling good so far!

I used #jujusmagicrunningplan on my Instagram post. Would love to see some posts from you guys, too πŸ˜‰!

All the best from Germany πŸ˜ƒ

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toJollyjule

Yay that’s so cool, I’ll do that on my Instagram too, although I have a private one, I’d love to follow you, I’ll try and find you 😎

Jollyjule profile image
Jollyjuleβ€’ in reply toju-ju-

Yes please πŸ˜ƒ.

I finished Week1 today, a little bit late πŸ™ˆ. Did the 20 minutes with a 30-20-10 Split. Thanks for the recommendation!

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toJollyjule

That’s superb, a great first week 😎

Ambr456 profile image
Ambr456Graduate10

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.

ju-ju- profile image
ju-ju-Graduate10β€’ in reply toAmbr456

Superb, yes that is what we intended, so that you can fit it in with Parkrun....and so exciting re your first 10k πŸ”₯

bethiam profile image
bethiam

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 β€œbreeze”. Looking forward to week 2 :)

ju-ju- profile image
ju-ju-Graduate10β€’ in reply tobethiam

Huge well done, you are doing fab. Great work 😎

Mum22boys profile image
Mum22boysGraduate10

Yay, finally completed week 1 😁😁

Roxy71 profile image
Roxy71Graduate10

Morning Ju-Ju I graduated on the couch to 5km I have done some consolidation runs and I am now up for the next challenge getting to 10km.

I have printed out the magic plan and I am ready for my next challenge.

Thanks

Roxy

Pigeondreamer profile image
Pigeondreamer

Hello juju I’m back for my second attempt. I’ve got myself back up to 5k so ready to aim for 10/running longer. Can you add me to the list please πŸƒβ€β™‚οΈ

JillJos15 profile image
JillJos15Graduate10

I have just graduated this am on couch to 5k

I am going to give this a go! I don’t think I can quite manage the distance in the time at the moment but something to aim for! Thanks

Outdoorsy19 profile image
Outdoorsy19Graduate10

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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