Running plan to get from 5k to 10k - Bridge to 10K

Bridge to 10K

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Running plan to get from 5k to 10k

Jolem profile image
10 Replies

Hello, I have just started to be able to run to 7k after completing 5k a few months ago and run 3 sometimes 4 times a week with varied distances from 4K - 7k but feel I need more guidance so that I can achieve my goal. Suggestions would be greatly appreciated

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Jolem profile image
Jolem
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10 Replies
AlMorr profile image
AlMorrAmbassadorGraduate10

Congratulations on running 5K, if you wish to run a 10K try Ju Ju's Magic 10 plan, it's not a app but a training course a little like C25K.

Jolem profile image
Jolem in reply toAlMorr

Thanking you.

Instructor57 profile image
Instructor57Graduate10

A lot of people here have used juju's magic 10 plan .

There is I distance or time version .

If your already running 4-7k

Then I would probably do the distance version.

healthunlocked.com/bridgeto...

Hope that helps !

Jolem profile image
Jolem in reply toInstructor57

Thank you

Cmoi profile image
CmoiGraduate10

Hi Jolem , yet another recommendation for the Magic Plan already linked in other posts.

From what you say you could pick up the distance version at week 4. Have fun!

Jolem profile image
Jolem in reply toCmoi

Great, thank you

ground_level profile image
ground_levelGraduate10

What other members said, and top of which I'd throw the BlueFin approach into the mix as it's a really simple way of following the same C25K principle to extend run to 10k.

I've posted about this a couple of times. See here for details: healthunlocked.com/bridgeto...

Jolem profile image
Jolem in reply toground_level

Many thanks -can’t find the Blue Fin approach though on this site. Will Google it 👍👍

ground_level profile image
ground_levelGraduate10 in reply toJolem

I linked a post from my previous comment and that contains links to more information, and the BlueFin site. See also this post healthunlocked.com/bridgeto... which has a screenshot of the BlueFin interval approach.

MissUnderstanding profile image
MissUnderstandingAdministratorGraduate10

Yet another magic plan graduate here! I found out straightforward to follow and it was effective. I missed the commentary from c25k and discovered the Nike Run Club app later which has great guided runs. If I were doing the magic plan again, I’d use some of the runs from that. You can choose options that are roughly the right duration or pick the distance you want to cover. There’s no warm up or cool down walk on the guided run though so it’s worth remembering that when you’re planning when to start it!

Really good luck. If you decide to go beyond 10k, the NRC half marathon plan is great,

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