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 😊
Written by
Yesletsgo
Administrator
To view profiles and participate in discussions please or .
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!
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 😁
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...
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?!
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.
I was SO chuffed yesterday. set out for a 5k run, decided when i reached my halfway point that I felt quite energised so carried on. Paused for calf and back stretch at 4k, and did the 8K! Such a good feeling. Never thought I'd be doing 8K when I started C25k last year!!
Brilliant Xmrkn20 , what a bonus that the thing you were dreading turned out to be so achievable. Some days the stars align, it all comes together and we really can impress ourselves
This is similar to what I do to help mentally tackle the long runs. I often stop to take photos, tie my shoe laces, eat, chat to people I know etc… those runs still count! Enjoy your run, your way!
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.
I also think it is quite a quick build-there’s a jump from 6k to 8k in week 5. It’s worth considering doing 7km instead if you’re finding it a little fast (there’s a “7km run” in the guided runs list). That’s what I’d do, but it’s up to you.
Hope the shin settles quickly. That’s a horrible pain-I’m cringing just thinking about it!! Sending much sympathy your way!!
Have a fun week and enjoy your rest days too-someone reminded me this week that the only training that’s effective is the training you’re recovering from. Days off are where the magic happens!
I saw that also it reminded me of last Nov and the 20 min couch to 5k run which I was absolutely dreading!, how life changes I can run 40 mins now regularly. And to boot I’ve lost over a stone in weight since taking this lifestyle up.
I managed a 40 min run today with a bit of jeffing....that still counts, yes? I think I'll take my time working towards running 60mins/10k....but plodding onwards is good!
I’ve just done the 35 run and I was at 6.10km so I thought try for 7km and I got to 7km and decided to go for the 8km and got there that’s the most I’ve ever run in my whole life easily without stopping and I feel this programme has really opened up new things for me.
Well done, maybe take an extra day to rest and recuperate.
It's only a month or so since you completed C25K so it's important to build yourself up gradually. Overdoing things is a good way to end up with an injury. We'd hate to see that so pat yourself on the back for your achievement today then put your feet up and take it easy
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
(don't tell Coach B I said that 😂)
GROUP 10k - week 7 🏃♀️ 🏃 
NRC 10k Plan: Week 4 done but not quite done
Let’s do this 👊🏼 Week 4 of the 10 is the Magic Number 10k Plan. 🕺🏽
