Bridge to 10K for the over-70's

[Arbey48]

Hi,

I posted recently for a link to Ju-Ju's Magic Plan and have now had a chance to look at it. My first impression is that I won't be able to use this plan because the 1st week targets are beyond my capacity. I've started using the C25K Graduate Stepping Stones podcast and this produces a best effort of 7:15/km over 4.3kms. This is well below Ju-Ju's 1st week runs which are 6:00/km!

So, perhaps there is a plan for those whose age/health/fitness prevents them from starting the Bridge to 10K programme? All suggestions greatly appreciated.

[Grannyhugs Graduate10]

The plan has no constraints on speed. You are looking at building up to running for 60 minutes or to 10k. For some, a very few, 60 mins will get them to 10k. For most 60 mins will be some random distance anywhere between say 5k and 90mins. For those following the 10k plan it could take between 60mins and 2 hours. You possibly misunderstood the targets. You are doing fantastically well running at 7:15 . When I started ju Ju's plan I opted to cut my speed right down to 8:00 so that I could maintain the length of time I needed to run for. Slowly over the months I've speeded up again. Look at the plan again. Possibly the timed plan first and just run for the length of time specified. If 15 mins gets you to 1k great, 2k great, it doesnt matter, it's the fact you ran for the specified time. Hope this cheers you up and shows the plan is suitable for everyone. Happy running 🤗

[Arbey48 60minGraduate in reply to Grannyhugs]

Thank you for taking the trouble to show me by example, a better way to use the plan. I will re-examine it and adapt it as you suggest. In truth, the Stepping Stones podcast is a challenge, running at 150-160bpm is faster than I have achieved previously and I need a 1 minute recovery at 25minutes. My aim is to run in a more intelligent, informed way so that I achieve sustainable long term goals.

Thanks again 😊

[Grannyhugs Graduate10 in reply to Arbey48]

You're doing great. Your speed is amazing so slow down a little as you move through the plan and have fun 🤗

[Hidden in reply to Grannyhugs]

What an awesome reply 😃

[Grannyhugs Graduate10 in reply to Hidden]

Thank you, trying to be an awesome running granny 🤣🤣

[51mc Graduate10]

Why don't you try the time version of Ju-Ju's plan? That way speed doesn't matter, but if you are doing 7.15 min/km. you are not exactly slow!

[Arbey48 60minGraduate in reply to 51mc]

Thank you for your good advice. I will look again, as I set out in my reply to GrannyHugs.

Thanks again 👍

[Dexy5 Graduate10]

As Grannyhugs has explained, time and distance are two separate ways of doing the plan. So do try it but at your pace. In fact you should definitely slow down for the distance run each week. The runs can be done in any order and you can have as many rest days as you like. You are completely in control of your running now. But it does give you a safe way of extending distance and making sure you do not increase by more than 10% each week.

I found it was great for me (60 at the time) and will be starting It again soon Having had a running break due to ski injury etc.

Have fun and see you at graduation

PS I’ve never done stepping stones but it sounds like you did well on it!

[Mormor1 Graduate10]

I've not run to a specific plan since doing 5k last autumn, just gradually upped the time and distance I ran, depending how I felt that day. That allowed me to stick around 5ks or increase at my own pace. When I did my first 10k I was interested to see it took exactly double the time I usually take for for 5k.. Which was 82 minutes. Is that 'normal'?

[Mormor1 Graduate10 in reply to Mormor1]

I should say that the 82 was for 10k!