Welcome to the 2025 Bridge to 10k Group 10k! I am too excited to get started to wait until tomorrow, so here we are with the very first post. This has some useful information and will stay up for the whole duration of the challenge. We’ll add links to each week as we go.
How does it work?
Choose your plan from the Nike Run Club app 10k plan (you’ll need to download the app for that one) or the Magic Plan - either time based or distance based. Both last 8 weeks. Then it’s as simple as doing the runs for your plan and share how it’s going. If you’d like any advice on which plan might suit you best, just ask below! Many of us have experience of all these plans and can tell you what worked for us.
You can join in whenever you like, and there’s absolutely no pressure to stick to our schedule. A new post will go up once a week telling you which runs are on the plan, but you can adapt to go at your own pace. If you’re a newer runner (less than 6 months to a year of regular running), it’s really important to keep your rest days-that’s much more important than finishing a little later. Don’t be tempted to push on and risk an injury.
As you increase your run lengths, doing some strength and flex work is a good idea. It’s worth thinking about adding in a couple of workouts a week. There’s a nice article about getting started here…
You need to be a Couch to 5k graduate or done something similar to join in here but that’s our only requirement. Runners of all paces are welcome here!
Any questions, ask below!
Now the bit I know you really want to see… this week’s runs! Here there are…
.
Week 1
Nike Run Club: 8 weeks to go
These are the runs offered by the app by both distance/time and name…
Choose 3:
Recovery runs: 3k Today’s 3k Run
9.15 minutes 555 Seconds Run
20 minutes Best Run Ever
Speed run: 27 mins First Speed Run
Long Run: 4k 4k Starting Lines
A note about the Nike Run Club plan
There are five runs offered each week. Unless you’re used to that, I’d suggest choosing three runs- either two recovery runs and the long run or a recovery run, a speed run and the long run. That means you can keep a rest day between each run. I’ve done this plan and their half marathon plan like this-it works well and will fit with the pace we’re going here. If you’d like to do every run, that’s absolutely fine too but it’s best to make your week last longer so you still hold on to those rest days.
The other thing to remember is that there’s no warm up or cool down walk on the Nike Run Club guided runs so don’t forget to add your own.
Woo hoo! I'm very excited for this too 😁 I'm going to see if I get on better with the time based Magic Plan than NRC.I take it there's no reason why I couldn't do intervals or similar as a Magic Plan run if I feel like it? Sometimes it's nice to shake things up a bit 😁
Absolutely!! I have used Nike Run Club guided runs that match the right sort of duration/distance as part of the Magic Plan before! I did the shorter run as a speedier run every week. A lot of fun!
Happy New Year MU 🍾🎉 and thank you for putting this together for us! Like many here I suspect, I'm off to Parkrun this morning and so starting as I sincerely hope I will go on😃.
It’s always great to know yourself and what works best for you! I’m sure you’ll have a super time whenever if suits. All the posts will be easy to find. Enjoy your runs now, whatever they look like!
All the best to everyone! I'm still on run/walk intervals as I recover from my stress fracture...but this will be my goal as soon as I can run a full 5K again.
Regarding “slow and steady…” all tbe plans have options for speed! Sometimes it’s really nice to take the brakes off. Slow and steady doesn’t always have to be the mantra.
Absolutely. It’s knowing yourself and what works for you and where you are with the runs. Different things work for different people at different times. That’s the beauty of running-it’s big enough to hold us all. ❤️
I’ve looked at these plans several times as I would like to try to extend my distance. I have done 7k as a one off before but not as part of a plan. My question is about the short run. I always feel I should do at least 30 mins for each run, following finishing C25K, and it seems a backward step to just run for 15 or 20. What is the reason the plans include a short run each week please?
I think this is one of the really unhelpful things about Couch to 5k-it sets up running for 30 minutes continuous as the only way to have a valid run. When I’ve done half marathon training, I did a 15 minute run every week up to race day. I’m not the author of the plans, but from my perspective, it’s really good to have shorter runs when your distance grows to help with getting tired and stay mentally fresh! If you go at a comfy pace, a nice way of doing some active recovery. On the other end of the spectrum, shorter runs are great as speedier runs. If I’m short on time, I can get a great effort in by upping my pace. The other thing to do is look at the total time you spend running. That grows over time and having shorter runs included is still valuable time on your feet that are easier to fit in with life than a long run!
It’s totally up to you though-another way to build to 10k would be to keep your 30 minute runs and just extend one run by 5 minutes a week until you hit 10k. That’s a totally valid way of doing it and with any running plan, the best one is the one that you like the look of and suits your starting point. That’s going to be different for all of us. I’ve chosen there two for the group plan as they’re really popular here. That absolutely doesn’t mean they’re going to be right for everyone! I don’t think I’ve ever stuck to a plan completely as written….but I both love plans and hate them for being too bossy-a bit of adapting makes me feel in control!
Good luck with whatever you end up doing! 7k is already an impressive distance!
Thanks MissUnderstanding , I think you’re right about couch to 5K giving us the idea that 30 minutes is what qualifies us as runners! It’s a mental thing and I need to see any run, however short, as valid 🙂
My thinking is that the very short runs are included either as a gentle introduction, to start your plan thinking it's easy, or as a quick and gentle recovery run.
🍏The short run in training plans serves an important purpose, even though it might feel like a step back after completing something like Couch to 5K. Short runs are typically included to give your body active recovery, build consistency, and reduce the risk of overtraining or injury. They allow you to stay in the habit of running without placing too much stress on your muscles, joints, and energy systems.
Additionally, shorter runs help improve your running efficiency and form, which benefits your overall performance, especially as you extend your distances. While it can feel like you’re not doing enough, these runs are strategic and contribute to the bigger picture of gradually increasing your endurance and keeping you strong for the longer runs ahead.
⭐️It’s great that you’re thinking critically about your training, and it sounds like you’re ready to take your distance to the next level!
Running for less than 30 minutes really isn't a backward step Xmrkn20 , though I get why C25K might leave you feeling that way. However, even marathon plans include shorter runs, which aren't always the easier option. I personally find 15 minutes of speedwork far more physically and mentally challenging than 30 minutes of relaxed running on the same terrain.
And relaxed running for shorter distances also counts: it can be an opportunity to recover, or simply to fit in a run that you might not otherwise have done.
did the first run today, the coach certainly is an acquired taste!, but now I know you don’t have the warm up included I’ll be prepared for run two which I will do tomorrow and see how I get on!. It did seem a bit strange though going from running for 35 mins in the C2 5K consolation runs to running 3km in 18 mins and feeling a bit of a cheat to myself by only doing 1/2 the run I’ve been doing of late!.
You’re totally right about the lack of warm up-I meant to mention that. I’ll edit the intro post. Thank you!
You’ve come into your new plan in a great position. You’ll be building over the next few weeks so starting with shorter runs gives you a bit of recovery time before that happens. That’s always good!
Did my first run today, 30 minutes, but thanks to life intervening probably won't do the next one within the week. Unless of course I try and fit the 15 minute run into my very, very busy morning tomorrow.
Hmm…as a non-morning person I not sure I’d be getting up! Sometimes life just doesn’t fit with the runs. Adapt as you need to! Congrats on your run today!
I'm definitely not a morning person. My 'early' run today started around 9.30. In my defence I got up over an hour before the run and got through quite a bit of my to do list before taking on the 15 minute (with a break in the middle) run.15 minutes with a break is still 15 minutes. In fact it was over 16 minutes 😁
Well, started the time-based magic plan today, Yay! 😊
Edit: I just use my stopwatch -no smart watch - yet 😉
Heartburn and shortness of breath made me stop after 15 mins running (thank you, morning-after all-day-breakfast! 😋)
I decided to give myself a break and walked for 5 mins in order to recover...
Then had another shot at running and managed [edit] an extra 25' !
Really chuffed that I didn't just give up after 15 mins - that way I can keep that short run for when I have less time (typically that would be my Monday evening run).
I do have a question, though: can I consider today's running session as my "long" run, or would that be considered "cheating"?
Not sure I can manage another long run at the plan's frequency (three times a week is loads for me).....
Any advice?
Thanks to everyone who is participating in the forum, it's been a great tool in staying motivated 😄
The beauty of the time based plan is all you need is a regular watch! Congratulations on completing your first run!
Cheating? I prefer “adapting”… if I’ve read your post right you ran for 40 minutes total with a walk break. I’d definitely count that as my first long run. If you’ve run for 25 minutes total, I’d count that as the middle run and have another go at the 35 minutes. Others might do something different but that’s what I’d do! It’s totally up to you though.
interestingly I’ve just done the second days run of 555 was sweating a lot on my forehead and my nose was streaming a bit. Hopefully I haven’t got what all the rest of the family have had and I thought I’d avoided!!. Anyways rest day tomorrow! which will be most welcome the way I currently feel !. Definitely coming down with a chest infection or something similar, hopefully I’m not but it feels like it!. The run today felt a bit laboured and it was only 10 mins
Oh no! There’s so much about at the moment. I’ve been out with flu and the consequences of flu (pulled muscle) for what feels like an eternity. Sending sympathy your way and hoping it just turns out to be a minor thing. It’s worth reatinf and looking after yourself so you’re out for less time. None of us runners want to hear that though!! Good luck to you ❤️🩹
I’m not keen on the short runs because I need at least ten minutes to warm up. Maybe if it have been longer, you’d have settled into the rhythm of it. Have you heard of the “toxic ten”? Well done for getting through it!
Thank you I’m going to try tomorrow and do the third run as I have been making good progress but it seems to have really made the running feel laboured 10 mins seemed like 30 yesterday
See how you feel. As Coach Bennett says, sometimes Feb best run is no run. Hopefully you’ll be feeling better!
I might be reading this wrong but are you trying doing all five runs each week? Unless you’re used to running that many days, it’s not usually recommended to have a sudden jump like that. Overuse injuries can strike suddenly and are no fun at all.
I have been running 4 times per week in the couch to 5k at the over 20 mins mark I won’t be doing speed run I don’t think tomorrow , I’ve only been running since October last year and before that nothing for 35 years . I will have a think maybe have another day off , but I haven’t had two days off ina row since October I’ve always tried to do at least 4 runs . But I will obviously listen to the advice I don’t want to do anything to make running painful for sure. Thanks a lot for your input and I appreciate what you have advised
I think a lot of us get caught up in the excitement of making progress and potentially take on a bit much a bit soon. Some people are always fine whatever they seem to do, but it is a risk to start running on consecutive days a bit early in your journey and without building up. It’s not necessarily about the total number of days you’re running each week-it’s more about the days off you have when your body fixes itself and adapts. Five days a week means two lots of no rest which is a jump from couch to 5k, and jump are always risky. That’s why sometimes us admins need to put our boring hats on and just ask people to pause and think about what’s the right sort of plan for their experience. It’s totally up to you though. I’d swap at least one of the five runs for some decent strength instead and that will probably have a bigger impact on your running as a nice bonus!
I guess with my admin hat still on, I need to say here that anyone doing couch to 5k (especially for the first time) absolutely should be having a day off after every run. That’s so important as your body adapts to running.
Could I ask a question, do you need to take your phone out every time you run to hear the commentary on the Nike App or can you use the Nike App on the Apple Watch to run this 10k area ?. When looking at the watch there is nothing about this plan specifically ?.
Thanks for all the advice on my previous post (above). Have now done 5K and 2.5K from magic plan week 1 and loving having a goal again rather than just doing the same thing each time.
just done the first speed run when Coach Bennett mentions recovery between 1 minute runs does he mean walking pace as that’s what I’ve been doing in between ?. Thanks
Recovery for interval runs can be walking or jogging really lightly. The key is to get your breathing under control and let your heart rate come down. Don’t let ego make you feel like you have to run it all-that’s not what those runs are about! Talking to myself here!
If you’re supposed to be running (like in a fartlek-that’s something to look forward to!) the coach will be clear about that.
Hope you enjoyed the run! It sounds like your cold came to nothing-phew!
Yes thankfully I managed to do it with hardly any sweating, mind you it was absolutely teaming it down with rain so I was soaked to the skin anyways at the end but thankfully it hasn’t snowed yet here at all which is a bonus although it’s rained constantly today .
To add to MissUnderstanding 's comment, you can even keep still to recover if that's what you need. Depending on how hard the interval is, I will often just stand and do deep breathing for the first half of the recovery period, simply to get my heart rate down to where I'd like it to be. That way I'm in a better state to start the next interval. You don't get any prizes for pushing too hard
thank you both , also when the coach says put your hands on your head I was thinking I don’t think so not in the middle of a street unless there are reasons for it!!.
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