GROUP 10K...🏃🏃🏃WEEK 6🏃‍♂️🏃‍♂️🏃‍♂️

[Oldfloss]

Welcome to Week 6 of the Official Bridge to 10k Group 10k 2025!

We’ve travelled well over half way through, can you believe how awesome you are! Those distances are getting seriously impressive.

Some of you might have run 9K ? last week. That’s a LONG way!

This week, we step up a notch... 10K. I always think 5K out, 5K back... it always seems to make it feel more enjoyable , for me anyway! Hopefully you’re feeling impressed with your progress, no matter how far you’ve got,

So, all the usual questions here and you can answer honestly.. It is okay to struggle, and to ask for support too!

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 6

Nike Run Club: 3 weeks to go

Choose 3:

Recovery runs: 40 minutes 40 minute head starts

31 minutes Breaking through barriers

30 minutes 30 minute thank yous

Speed run: 27 minutes Hill, hillier, hilliest

Long Run: 10k 10k Head Starts

*or you could do last week’s 9k run

Magic Plan

Time based: 20mins 30mins 55mins

Distance based: 4km 5km 9km

Here’s the link to the first post with loads of useful information and links to all the other posts so far:

healthunlocked.com/bridgeto...

It’s never too late to join in! So come on and join the fun!

Go YOU !

Oldfloss & the Team x

PS....

I will be adding some run suggestions in a short while... just running around like the White Rabbit trying to keep up!

[Yesletsgo Administrator Graduate10]

Seeing this post earlier gave me the push I needed to get out of the door, thanks Oldfloss

Week 6? For me Week 4, Run 1 on an 'I don't want to run' day. Now I see the beauty of the 20 minute run - short enough not to make excuses, long enough to feel you've made an effort.

I may be behind the pack but I'll get there!!!!

Good running everyone!

[Oldfloss Administrator Graduate10 in reply to Yesletsgo]

You certainly will... well done to you!

[LottieMW Ambassador in reply to Yesletsgo]

you and me both bringing up the rear! 🏃🏻‍♀️🐌

I did finally run an actual 5k (first since last April!)…it was my last run of W4, then I ran a couple last week, but now I’ve ended up with a head cold 🤧

[Oldfloss Administrator Graduate10 in reply to LottieMW]

Oh blimey.,,so many folk with all manner of colds and coughs! Feel better soon!

[LottieMW Ambassador in reply to Oldfloss]

Thanks OF 😊

[Yesletsgo Administrator Graduate10 in reply to LottieMW]

Well done you, it's great to see the improvements, even if they are slower than the plan says

[LottieMW Ambassador in reply to Yesletsgo]

True! 😊

[Gentlydoesnt]

week 6 starts for me today looking forward to it

[Oldfloss Administrator Graduate10 in reply to Gentlydoesnt]

That is just great... anticipation and excitement ! On you go!

[Gentlydoesnt in reply to Oldfloss]

I’m just about to do the Hill speed run but the problem is locally we haven’t got anything that can be classed as a hill. We are completely flat where I live and the elevation doesn’t vary by much at all ( well nothing that can be classed as a hill apart from a bridge over the local railway lines!!). Anyways I’ve missed that one out and gone to run 4 and done that instead , if anyone can offer advice as to what’s expected in run 3 please ?. As the longest hill around here is around 50 metres in length !

[Yesletsgo Administrator Graduate10 in reply to Gentlydoesnt]

I was in a similar situation when I did a hill run. I found the closest thing there was to a slope and just continued running when it flattened 😂Annoying thing was, I found a great slope nearby about a week later but haven't attempted a hill run since. Embrace the level 😁

[Oldfloss Administrator Graduate10 in reply to Yesletsgo]

Thanks for this.. reply... I have hills all around here...flat is harder to find!

[Gentlydoesnt in reply to Yesletsgo]

I had a walk around the local streets and one of them that I don’t really go down or up has a gradual increase in size to a maximum of 22 metres, it’s subtle for most of it and it ramps up at the end to say a max of 4 gradient but mostly 3 or so. I read online that if the gradient isn’t that steep you can always put a little more effort in to compensate so I’ll try that tomorrow. It’s not flat but is around 250 metres of constant elevation so I guess that will have to suffice . No three peaks around these parts!.

[Xmrkn20]

Feeling very pleased as I am just back from a 9K run, but I did find it hard going. Who knew adding an extra kilometre would feel so difficult?! Didn't feel much like it but knew I may not have time on another day. Glad to have got that one under my belt (I know that's the wrong attitude but it is a good feeling to have the shorter runs to come!)

[Oldfloss Administrator Graduate10 in reply to Xmrkn20]

Really well done you... that last K can really feel harder... on you go, and again very well done !

[Gentlydoesnt]

just done the final run of week 6, would of more than likely beat 60 mins but a lot of the run ended up without paths and over grass verges so it slowed me down a bit but glad to get that one out of the way officially.

10k

[Gentlydoesnt in reply to Gentlydoesnt]

I also had the 5km out and 5km back in my head that you mentioned Oldfloss and that helped as I forgot to take my headphones with me this morning and had nothing to listen to which felt a little different .

[Oldfloss Administrator Graduate10 in reply to Gentlydoesnt]

Well done you... I am glad that thought helped a little !

[Gentlydoesnt in reply to Oldfloss]

Yes it did thanks. Did week 7 run 1 this lunchtime will be taking a rest day tomorrow and then on to the next recovery run. I have only been using the coach sessions for the big runs and the speed elements.

[Oldfloss Administrator Graduate10 in reply to Gentlydoesnt]

Well done to you!!

[Pugwash Graduate10]

Nothing to report, progress wise, I'm afraid. Having done my first interval training on Wednesday 12th, I succumbed to some sort of respiratory bug that put me in bed for 5 days. Nothing serious and these things happen, but frustrating in the middle of such a good training streak.

I'm still not 100% but it is mild enough today for me to put my nose out of the door for a trial jog to test whether Parkrun tomorrow would be sensible.

So in summary, I'm still on the programme but somewhat adrift on timings.

[Oldfloss Administrator Graduate10 in reply to Pugwash]

Well done to you and glad that you are feeling better too... Make sure you feel top form before Park Run... maybe if not.. a walk/ run Park run

[Pugwash Graduate10]

Thanks Oldfloss . Nil desperandum eh? Worry not - any attempt at Parkrun tomorrow will purely be to get a tick in the box (I want to get to my 100th this year), so you should look for an age-graded % in the 30s 😁.