how do I start bridge to 10k??

[Nicky_cat_woman]

so I’ve graduated c25k and am comfortably running 4-5 times per week and want to increase my distance to reach 10k. How/what/where do o start?? Is there a programme? Help!!

[Instructor57 Graduate10]

Welcome to the bridge !'How do I start bridge to 10k' ?

Bridge to 10k is just this forum so your here , that's a good start 😊

The program a lot of people use or have used here is JuJu's magic plan .

That is in the pinned posts section of this forum .

Here is a direct link for you .

healthunlocked.com/bridgeto...

You can see there are basically 2 plans in one .

In Red you have the 10k plan , which of course is to get you running to 10k.

The plan in Green is the 60 minutes plan to get you running for 1 hour .

You can of course choose whichever you prefer.

I would strongly suggest starting the plan after around 3 weeks consolidation.

Hope that helps !

[Nicky_cat_woman in reply to Instructor57]

fantastic thanks! 👍🏻🏃‍♀️

[Instructor57 Graduate10 in reply to Nicky_cat_woman]

Your very welcome 😊

[MissUnderstanding Administrator Graduate10]

The magic plan is a great way to build to 60 minutes running/10k. It worked wonders for me.

I agree with Instructor57 -take a bit more time to consolidate first. It also looks like you might be running on consecutive days which isn’t recommended until at least six months, preferably a year, of regular running. You don’t want to get injured now just as you’ve finished c25k. Take it slow. There’s no rush! There are some great things you can do on rest days to support your running and build your resistance to injury. Have a look at strength and flex for some ideas. This link will take you to the pinned posts where there plans you might like to consider…

healthunlocked.com/strength...

You might also like to join this month’s Bridge to 10k quest where you set your own goals and can chat about how you’re getting on. Lots of people choose running three times a week consistently which would be a great thing to do as a new graduate.

healthunlocked.com/bridgeto...

Really good luck for your next phase of your journey! 🏃‍♀️🏃‍♀️🏃‍♀️

[Nicky_cat_woman in reply to MissUnderstanding]

thank you! 🙏🏻

[John_W Graduate10]

How long have you been doing 4-5 runs a week?

[Nicky_cat_woman in reply to John_W]

around two months

[John_W Graduate10 in reply to Nicky_cat_woman]

OK... so you graduated from C25K, did a month or so of consolidation @ 3 runs a week, and have increased to 4-5 runs / week and now looking to increase distance, yes?

[Petitchat in reply to John_W]

exactly that, plus running wasn't brand new to me, I graduated C25K around 5 years ago and have run off and on ever since. I also do strength and conditioning training 3 times a week, and pilates as a warm up /stretch

[John_W Graduate10 in reply to Petitchat]

I'm confused - have you changed username? Are you also Nickycatwoman ?

[Nicky_cat_woman in reply to John_W]

oh! Don’t know what’s happened?!

[John_W Graduate10 in reply to Nicky_cat_woman]

You're not @Petitchat also then ?

[Hidden]

I just added 10% distance each week. It soon adds up.

[Nicky_cat_woman in reply to Hidden]

thanks good tip 🙏🏻

[DylanTheRabbit Graduate10]

I also did the at 10%ish method. I used an interval timer on my phone and added a few minutes each week. The advice I got and followed was to not add more than 10% to either a single run or the entire week. It's surprising how quickly you chip away at 10k that way.