Group 10k: Are you ready for Week 4? 🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️💨💨💨

[Yesletsgo]

After a pause to catch our collective breath and do a few stretches we’re now officially on Week 4 of the Group 10k (or 60 Minutes if you prefer 😊)

Thank you to MissUnderstanding for all her hard work to date organising this Group10K. I for one love having a plan and a goal. It’s my turn now to help to keep you motivated.

So how is it going for you? Are you keeping to the Plan or have the weather and life been intervening in ways that stymied your ability to run?

Although it’s officially Week 4 some dedicated souls may be on Week 5, fantastically well done if you’ve managed this. Others of us are on Week 3 (or even Week 2 like me, though in my defence there's only one run left for me to do before moving on). Wherever you are the important thing is that you are getting out there and working on your running!!!

Remember it’s not too late to join us. If you are thinking about starting here’s the link: 2025 Group 10k: healthunlocked.com/bridgeto...

The weather still isn’t playing nice and, being January, it’s pretty cold too, but that only makes us appreciate the good days even more. Remember, the Plan is here for you, not the other way around, so if you want to mix and match the runs or take an extra day or two to rest, that is absolutely fine. Similarly, if the weather out there is hostile you must put safety first. The runs will wait, it’s not worth risking injury. (Of course, if you have access to a treadmill you’ve got no excuse lol).

So here are the Week 4 runs:

Week 4

Nike Run Club: 5 weeks to go

Choose 3:

Recovery runs: 30 minutes 30 minute finish lines

5k Fear Less 5k

35 minutes Thirty five minute run

Speed run: 26 minutes 80’s

Long Run: 8k Grateful 8k run

*you could do 7k instead

Magic Plan

Time based 20mins 30mins 50mins

Distance based 4km 5km 8km

Let us know how you're getting on 😊

[Pugwash Graduate10]

I did Parkrun on Saturday and then on Sunday, unfortunately, I missed the last stair somehow and hurt my knee, ankle and, most painfully, flexed the hallux rigidus that I have in my big toe - ouchy, purple digit! Could be worse and I'm on the mend but hobbling around still, so it has just been that Parkrun for me this week I'm afraid. I hope to get going again in a few days🤞.I hope that everyone else has met with more success and that you're doing great!

[Yesletsgo Administrator Graduate10 in reply to Pugwash]

Ouch! You really didn't need that. All that running and then the stairs get you!Take it easy, rest and heal. Hopefully you'll be feeling much better in a few days. The runs will wait for you 😁

[Pugwash Graduate10 in reply to Yesletsgo]

Thanks Yesletsgo . It isn't a biggie in the scheme of things (not my first thought at the time!😁) and it is getting easier every day so I've got my fingers crossed for the next Parkrun although a PB isn't part of the plan...

[MissUnderstanding Administrator Graduate10 in reply to Pugwash]

Oh no!!! Hope it heals quickly!

[Pugwash Graduate10 in reply to MissUnderstanding]

Thanks. It's getting better every day (as Paul McCartney sang in '67!).

[Yesletsgo Administrator Graduate10]

Just a quick note to say I did my final Week 2 run today, 39 minutes, nice easy run with Coach B 😁Only a whole week behind now 😂

[MissUnderstanding Administrator Graduate10]

Ready for week 4? Probably not but ready to do something? Hell yes!!! I just need to work out exactly what…

[Yesletsgo Administrator Graduate10 in reply to MissUnderstanding]

I know that feeling 😂😂😂

[Xmrkn20]

Glad to say I have caught up again after a weeks rest with a sore back. That pause allowed me to do the remaining week 3 runs ( magic plan distance). Wet weather has meant a few deviations to avoid flooding! Bit nervous of an 8k run, but will pause halfway so looking at it as two 4ks, not as daunting then! Does it still count if I pause for a stretch midway?!

[Yesletsgo Administrator Graduate10 in reply to Xmrkn20]

As long as 4+4=8 it counts!

Good to know that the pause was helpful, the weather hasn't helped any of us. I haven't even bothered looking at my normal run over the fields, there is so much mud everywhere else I know what I'll find. Luckily there is a choice of routes.

[Gentlydoesnt]

I’m currently just over half a way through week 4 , did the speed run today which I enjoyed more than last weeks speed run to be honest. Two more to go on this weeks 5 and then onwards. It seems to be going very quickly this programme. I was moving some chairs around the other day and banged the front of my shin around 30 mins post a run - I nearly went through the roof and it’s still a bit sore when running but I’ll manage!. Enjoy l.

[Yesletsgo Administrator Graduate10 in reply to Gentlydoesnt]

You're doing really well, are you doing more than 3 runs a week?

Some of the guided runs are definitely better than others, which makes you appreciate the good ones (don't tell Coach B I said that 😂)

Hope the shin heals quickly, you don't want anything to get between you and Week 5! Good luck!!