Welcome to Week 5 of the Official Bridge to 10k Group 10k 2025! We’ve over half way through not and those distances are getting pretty impressive. Some of you might have run 8k last week. That’s 5 miles. That’s a LONG way! It’s interesting, for me 5 miles seems longer than 8km. Maybe that’s because I can picture driving between towns and it’s super impressive to be able to run that far. Hopefully you’re feeling impressed with your progress, no matter how far you’ve got,
So, usually questions. On track? Taking it slow? Highlights? Lowlights? Can you see the finish line starting to come into focus or are you just letting your legs just carry you forwards through the middle weeks? It would be great to hear how you’re all getting on.
Here are this week’s runs…
Week 5
Nike Run Club: 4 weeks to go
Choose 3:
Recovery runs: 30 mins Today’s 30 minute run
35 mins Running for more: joy
5k It’s OK 5k
Speed run: 5k 5k tempo run
Long Run: 9k 9k run
*You could do 8k (with the “Grateful 8k” run from last week)
Magic Plan
Time based 20mins 30mins 50mins
Distance based 4km 5km 8km
Here’s the link to the first post with loads of useful information and links to all the other posts so far:
Good morning MissUnderstanding , thanks for posting this to maintain the motivation.
I'm well behind the pack, did my second run of Week 3 today. Hoped I'd be a bit further along by now but a Nike Training Club workout on Sunday left me barely able to move for a few days. On the plus side I discovered muscles I'd never even suspected I had...they were aching!!! Note to self: if a work out says 'Bodyweight Burn' it might be a bit challenging 😂😂😂
Maybe I am a week behind but at least I ran 44 minutes this morning (well actually 46.01 because I wanted to get to 5K!!) (slow and steady )
You’re not behind-you’re running your own race and what a race you’re having!!
That body weight burn sounds hard! I always find when I’m doing that sort of thing after a break, it’s awful at first with aches and pain but settles pretty quickly. Hopefully it will for you too, if you brave it again!!!
just started week 5 this lunchtime , I felt good doing the last run of week 4 and continued and actually got to 9.7k!, only 300 from 10 after having the two days break as recommended by You good people I defo felt the benefit running for 56mins in total
Congratulations! Was that 9.7km your long run of week 5 or the 8k run of week 4?
If you did a bit of a chunk more last week, it’s worth considering adapting this week-maybe commit to sticking to the times and distances as written, or even count that 9.7km run as week 5’s 9k run.
It was the 8k Week 4 Run thanks a lot, why I end up doing more than the specified as the coach says spice your runs up a bit and try different routes and on that run I ended up a fair bit away from home and thought that’s a long walk back etc so carried on till I was 5 mins walk away from home for the cool down walk.
Totally get that! The trouble is, your body doesn’t make allowances for route planning-all it knows is the stress you’re putting it under. I wouldn’t have mentioned it again but I spotted your 35min run from week 4 also turned into an 8k. Sometimes it’s much harder to be sensible and trust the plan than to push on. It’s something to think about anyway.
True , i understand now the distances are increasing I will be sticking to them from now on appreciate your input miss understanding cheers a great help!.
Having lost the plot a bit with following any kind of plan, I just went out for a run! Had a few short pauses along the way (well, it's important to admire the view, fiddle with podcast selection retie shoe laces....etc), but essentially did 50 mins running and covered over 7k. Feels like I'm progressing!
But I think the next goal will be to go back to running shorter distances with a less jeffing and then build up from there. And I want to stop procrastinating about doing some strength training....and just actually get on with it! How come I can get myself out of the house in the cold to go for a run, but not put on a workout video in the living room?
Workout videos are in no way as good as a run!!! I’m exactly the same!! The best motivation I had was getting injured and not being able to run! I wouldn’t recommend that though 🤣
Congratulations-you’ve had a great week and you’ve got some great goals. It’s wonderful when suddenly you notice the progress. Have a super week!
Oh I am exactly the same. I know that to get better at running, I need to build my strength but I just cannot be bothered to do exercises on my ‘rest day’! It’s hard enough finding time for a run three times a week, but I am quite strict about those. If I could harness that willpower for strength work, I’d be fine!
Well, I tried interval runs as part of this week's plan - it was exhausting but, when I looked at my avg. pace afterwards I had a big smile on my face! Could this really be the secret to improving my 5km time like I've been being told for about three years?
Run 0: A gentle try out for my injured toe. Went well - I targeted 3km but managed 5km!
Run 1. Parkrun. 38min 41sec. I'm getting slower each week currently but folk have assured me this is natural variation. (7:49/km).
Run 2: 1hr 6mins for 8.6km. I was plodding on this one but pleased to do an hour. (7:47/km).
Run 3. Intervals. 3.2km at 6:34/km followed by 2km jog to make it up to 5km for no good reason 😆.
I absolutely love and hate interval runs. They’re wonderful and awful and adrenaline-inducing and they make you feel like you’re about to die. Nothing like it for a smile at the end!! I’ve noticed they’ve definitely made me faster. It’s great you had a big grin at the end of yours!
Have a great week-it’s wonderful the tie hasn’t knocked you too far off course. Have a great week!
Did the 8k of week 5 today which is a good feeling, as now I know I have smaller distances left for the rest of the week! Funny how 5K now seems a lesser challenge, whereas before I started the magic plan, 5K was my regular run and seemed difficult quite often.
Calf a bit tight today so just need to do lots of stretching before I go out again, don’t want it to go ‘ping’ on me again.
It’s a massive sign of progress that “wow I can’t believe I ran that” distances become just normal, everyday runs! Congrats on that 8k too. You’re very sensible to take care of your calf. Hopefully it will stretch out.
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.
)
NRC 10k Plan: Week 4 done but not quite done
8k done
10K in the bag! 
