Update: Working towards 10K: It’s been a while... - Bridge to 10K

Bridge to 10K

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Update: Working towards 10K

girlsjustwannarun profile image
girlsjustwannarunGraduate10
22 Replies

It’s been a while since i’ve updated on here - but I promise I have still been running!

After hitting 5K in July last year I unfortunately suffered with a knee injury for over a month. In this time I stopped running (obviously) and didn’t really pick it back up again until December.

However since December I have been running consistently again. I started off running 2.5K and slowly building myself back up to avoid injury. My most recent run (yesterday!) I ran 5.3K in 34 minutes which although was tough I was chuffed to pieces with! It was a cold morning but beautiful clear blue skies and it really felt like spring is on the way.

In January I signed up to do a Race for Life 10K in June this year. So the end goal I have been working towards since then is the 10K mark!

Now I am past 5K I will be following the Magic Plan to get me there. Any tips, tricks or general advice would be most welcome!

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girlsjustwannarun profile image
girlsjustwannarun
Graduate10
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22 Replies
Instructor57 profile image
Instructor57Graduate10

Good to hear your back in track !As you will see from the Magic plan, varying your runs will help get you there .

Enjoy the plan 👍

girlsjustwannarun profile image
girlsjustwannarunGraduate10 in reply toInstructor57

Thank you! I will do 👍🏼

Oldfloss profile image
OldflossAdministratorGraduate10

Well done you... no tips except, steady and slow and enjoy. I am repeating Bridge, yet again, now on Week 3. It is as useful and enjoyable as ever!

girlsjustwannarun profile image
girlsjustwannarunGraduate10 in reply toOldfloss

Brilliant, I loved doing C25K so am looking forward to getting started on a new adventure!

nowster profile image
nowsterGraduate10

The only tip I can give is keep doing the runs regularly, even if all you have time for that day is 10 minutes.

You've plenty of time to work up to that 10km using the Magic Plan.

Best of luck!

girlsjustwannarun profile image
girlsjustwannarunGraduate10 in reply tonowster

Thanks for the tip and well wishes, I will feel so accomplished once I hit 10K!

Cmoi profile image
CmoiGraduate10

Hi girlsjustwannarun , same principles as C25K really. There's no need to speed up - in fact your pace will almost certainly slow as you increase distance, so stick to a comfortable pace. No need to do more than the distance (or time, if you're starting with the timed version) specified for each run either. Don't forget that you can do each week's runs in any order to suit you. Take rest days, and ensure you're well hydrated.

Personally I don't need to drink or fuel for 10k, but stay aware of how you're feeling. If you find yourself feeling thirsty or tired, consider taking water with you (in a soft flask, for example) and something to snack on. Jellybabies are popular, but I loathe them, I take dried apricots instead.

Enjoy getting to 10k!

girlsjustwannarun profile image
girlsjustwannarunGraduate10 in reply toCmoi

Some great advice thank you!

Jelly babies are some of my favourite sweets so i’ve very pleased to hear about this tip!

MissUnderstanding profile image
MissUnderstandingAdministratorGraduate10

If you want a buddy, I’m in a very similar position to you. I finished the c25k quite recently and after a bit of consolidation, I’ve started the magic plan to get to 10km for a race in June. I did the 2.5km run on Monday and planning on the next one today or tomorrow.

girlsjustwannarun profile image
girlsjustwannarunGraduate10 in reply toMissUnderstanding

Fantastic! I am doing the 2.5km run tomorrow morning, sounds like we’ll be completing the plan around the same time 😁

Beatlesforever profile image
BeatlesforeverGraduate10

Nothing to add to the advice above other than consider doing some strength work on non-run days, it will help prevent injuries as you extend distance. Good luck with it, hitting your first 10k is really special 😃

girlsjustwannarun profile image
girlsjustwannarunGraduate10 in reply toBeatlesforever

Great advice thank you! Definitely don’t want any injuries. I know how good hitting 5K felt so 10K is going to feel amazing 🤩

Beatlesforever profile image
BeatlesforeverGraduate10 in reply togirlsjustwannarun

Oh yes, you'll be smiling for days 😃

Mormor1 profile image
Mormor1Graduate10 in reply togirlsjustwannarun

I've been doing some rowing machine on off days, also swimming to increase overall stamina.

girlsjustwannarun profile image
girlsjustwannarunGraduate10 in reply toMormor1

Luckily I quite enjoy going to the gym as well as running so i’m glad to hear it’s only going to help my progress 💪🏼

Mormor1 profile image
Mormor1Graduate10

I've started the magic plan, starting week 3 or 4 think! My long run is a 7k this week sometime... Just taking it slowly and enjoying it more.

girlsjustwannarun profile image
girlsjustwannarunGraduate10 in reply toMormor1

Sounds good to me! That definitely sounds like the way to go!

ethreeguy profile image
ethreeguy

Hi girlsjustwannarun

Awesome post, congrats on getting back on it.

The trick with running any distance than is longer than your norm, i.e. 5k, is to lower that pace.

So start off slow, no more than a gentle jog, get yourself into that nice steady rhythm, if you feel yourself going faster, bring it back and slow it down. Essentially monitor your pace, best way I've found to do this is to try to sing some of the lyrics from a song - if you can with ease you're pace is perfect, if you can't slow that puppy down.

Let me know how you get on.

girlsjustwannarun profile image
girlsjustwannarunGraduate10 in reply toethreeguy

Great advice! Thank you so much. Used this tip today running a 5.5k and it did the trick 😁

ethreeguy profile image
ethreeguy in reply togirlsjustwannarun

girlsjustwannarun

That's wicked I'm so pleased to hear it worked for you. :-)

Newbierunner84 profile image
Newbierunner84

Sorry no tips from me but just wanted to say I’ve started the two day a week magic plan this week (can’t usually manage 3 runs due to childcare). Not sure I can see myself managing 10k within the next 10 weeks but I’ll certainly give it my best shot! Im hoping it might help my 5k pace in the long run! Best of luck to you 😊

girlsjustwannarun profile image
girlsjustwannarunGraduate10 in reply toNewbierunner84

Excellent! Best of luck to you, it certainly can be tough fitting runs in sometimes but it is so rewarding it’s definitely worth it!

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