Welcome to Bridge to 10k! We are really glad you’ve found us. This post is intended to answer a few common questions and show you where to find some of our helpful resources. Feel free to introduce yourself below and ask anything that’s on your mind.
Is Bridge to 10k the right board for me?
The answer is, most probably, yes! If you’ve finished Couch to 5k (or something similar), you are absolutely welcome to join in with the fun here. If you are still doing Couch to 5k for the first time, head over to our sister forum which is the best place to begin your journey. Repeaters, it’s up to you!
We run a weekly Quest post which is a great place to join in. You can set your own goals and get support with achieving them. That can be as simple as “I want to keep running regularly”! Think about what’s most important to you.
Post about the runs you’ve been on-there’s no minimum distance and walking is most definitely allowed too. Reply to others and you’ll soon find you’ll build up a circle of run buddies who will keep you going through the highs and lows!
Do I have to try to run 10k?
Lots of people ask this and the answer is, absolutely not! You don’t have to be working towards 10k, unless you want to. We have badges available for running for 5k, 60 minutes and hitting 10k but that doesn’t mean everyone needs to be aiming for that. You’ll find lots of posters here doing regular runs from fifteen minutes to fifteen kilometres (and more!) so you’ll most likely find someone doing runs like yours whatever your goals are.
Which 10k plans do people follow here?
Lots of posters find plans helpful when they’re building up to 10k for the first time. Any plan you like the look of that fits with your stage of your run journey will work. The best plan is the one that you can stick to and adapt to suit.
The two most popular plans here are:
The Magic Plan
This offers three runs a week of particular times or distances. One short, one medium, one long. This isn’t on an app-print out the plan and tick off the runs as you go. There’s also a two run a week version. See the full details here…
This is a great option but since there’s no commentary, it can take a little getting used to after Couch to 5k.
The Nike Run Club 10k Plan
This plan is available on the Nike Run Club app. It offers five runs a week but we’d suggest choosing three or making a week last longer if you’re less than six months into your run journey. That means you can keep your rest days. The runs include easy runs, speed runs (so much fun!) and longer runs. There’s commentary available from Coach Bennett and others. It’s often very cheesy but if you can get on board with that, the advice is absolutely brilliant.
Does it matter that I didn’t reach 5km during Couch to 5km?
Absolutely not, and you’re in very good company! Most people don’t. Bridge to 10k is a great place to build towards that 5k milestone. You could follow the time-based Magic Plan linked above, or there’s another plan on Couch to 5k which gradually builds to the magic 5km…
Do I have to be trying to run further or faster here?
Just to be really clear, sharing any running you’re doing is welcome here. You don’t have to be following a plan, or trying to get a new PB, or doing anything you’re not up for. As long as you’re running in a way that brings you joy, we’re absolutely happy with that! Lots of people find goals helpful but they’re totally not compulsory!
What else might I find useful?
A lot of our runners use the Nike Run Club app. We’ve got a “recommend your run” thread for some ideas of guided runs you might like to try…
I have to say this has been my most inconsistent year since completing c25k 4 years ago ( and running intermittently for a few years prior to that)
I lost my amazing Dad in March, he was almost 97 and this has left a huge gap in my life.
However, I really want to get back on track, I started the Nike 10k training plan late summer and was doing well . Then hurt my back, then went away for 3 weeks and since then it’s been the odd run once or twice a week.
What I can never understand is why I procrastinate so much about getting outside and just running, which I know makes me feel so much better. Instead there is always a “ reason “ not to go, so I don’t go and then just get very frustrated with myself!
Sorry for a miserable post, hoping for a much better new year.
Hope everyone has a wonderful Christmas 🎄 and a great 2025 😊
So sorry about losing your dad. That’s a big thing to deal with and no wonder life has been hard to navigate. Sincere condolences. Sometimes consistency is so difficult to find tagt you just take the wins where there happen-it’s been a bit like that for me too this year. You are absolutely not alone with finding it tricky to get out of the door. That’s often the hardest bit for so many of us and it’s nothing to be ashamed about. You’re in great company! No need to apologise for sharing the misery-loads of us will relate and can send sympathy! I definitely can!
The great thing about Jan is it’s the perfect time for a reset. So wishing you well with whatever you decide to do, whether that’s the Nike Run Club plan again or something else. There’ll always be someone to cheer you on here! ❤️
thank you so very much for your kind words, really means a lot.
Hopefully I will get some consistency back, and get out that front door!!
I have found a nice yoga class to replace my previous one, which was getting a little boring. Also re-started Pilates in the past few weeks, which is rather hard!
Nothing gives me the same buzz as a run, albeit it short and slow, which is why I never can understand the hesitancy 😳.
Thanks again and hope you have a great Christmas and 2025 🙂
I just wanted to share that I'm struggling with the same issue, that getting the kit on and out the door-milestone!
Here's what helps me:
- be your own best friend. I know, easier said than done, and really it's been said over and over, so a bit empty. But once you have experienced the meaning of this, you start being kinder to yourself, and finding the right words to get you into the right direction. For me, encouraging myself gently works better than beating myself up.
- a motivational poster. I doodled that when I first did c25k. And I looked at it every morning when I woke. I had stuck it on the wall right next to my alarm clock. It had all the good reasons for me to get out. One or two I remember: "just get out and feel the air" or "feeling great" (I had written down how I felt after a run, too).
- deciding the day before that I would go for a run. I am not consistent at running at the moment, and need at least two rest days before I feel fit enough to get out again. Sometimes those two days become a week, and before I know it I'm feeling frustrated and pissed off with myself again. So planning the run ahead and making a commitment to myself helps me to stop thinking too much the next day.
-breathing, and feeling for what is happening inside. Sometimes, those 5 minutes make a huge difference to my mindset and help me reset my inner dialogue. It helps me be more compassionate with myself, which is what I need. But it's not for everybody, so make of it what you can.
- and then of course there's the carrot: reward yourself! This can be anything that will help you towards your goals. And it doesn't have to be every week. Just decide how you want to treat yourself, according to your budget. For me, it can be as simple as buying a box of that nice tea that I like - not chocolate or cheese, obviously 😅
I also like to look at running gear and decide what I'll get next time I can afford new clothes. Or if you can afford it, treat yourself to a massage at the end of the month, or join a cooking class! Consider it a bit like a video game: when you win a level, you unlock rewards and your gear levels up!
- speaking of video games: nerd fitness on Instagram has lots of fun posts on how to keep motivated (they'll also try to sell your their programme, but that's not why I'm mentioning it here) and lots of the free advice has stuck with me, so check it out if you like. Or don't. (I have given up Instagram altogether, I just can't cope with it 😜).
Anyway, I'll stop my rant right here, and wish you all a happy, fit and cheerful new year!!!!
This is such an interesting and inspirational reply, and I’m truly grateful.
I’ve been for a walk the past 2 days, tomorrow I really hope to go for a run. To be honest, my running is not much faster than my walking, so don’t know what I make such a big deal out of it!
I’m going to try some of your suggestions, and thank you once again.
I think that you're doing really well managing 'just' walks. I really do. My very own gremlins won't even let me get out of bed some days (unless I have to go to work, obviously)... As a matter of fact, I wrote that last post from my bed, during the time I had set aside to go for a run... 😅 Ah! The irony of it still makes me chuckle 🤭
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