🏃‍♀️🏃‍♀️🏃‍♀️Group 10k Week 8: the finish line!!🏃🏃🏃

[MissUnderstanding]

Welcome to the final (official) week of the Group 10k!! Whether you’re triumphantly ticking off your last week of runs or still on the earlier weeks (like me!), congratulations for getting here. How’s it gone for you? Did you enjoy the plan you’ve been doing? What’s been your biggest win?

If you’re doing the Nike Run Club plan, you might have already run 10k. If that’s the case, you can go into this week with a bit of an extra confidence boost.

If you’re doing the Magic plan, this is where the magic 10k (or 60 minutes) first shows up. Remember, you’ve already filled up your legs with magic by doing all the runs so far and you’re ready for it!

Whatever you’re doing this week, we’d love to hear from you!

Here are this week’s runs:

Week 8

Nike Run Club: 1 week to go

Choose 3:

Recovery runs:

25 minutes Celebration run

25 minutes Big day run

15 minutes 15 minute headstarts

Speed run: 6k 4k tempo run

Long Run: 10k 10k race

Magic Plan

Time based 20mins 30mins 60mins

Distance based 4km 5km 10km

You can find all the previous posts (as well as a load of useful information) linked in this introduction post here:

healthunlocked.com/bridgeto...

If you’d like a badge to show you’ve run 5k, 60 minutes or 10k, there’s a thread here to request one, plus some tips about what you might like to do next.

healthunlocked.com/bridgeto...

Good luck team! Can’t wait to hear from you!

Photo from unsplash:

unsplash.com/photos/green-a...

[Gentlydoesnt Graduate10 60minGraduate]

yes I’m now at this week I’m taking a couple of rest days off before starting on Friday a little treat although not going to get that used to it !!.

[MissUnderstanding Administrator Graduate10 in reply to Gentlydoesnt]

Rest days are great-no need to feel guilty. We often take too few rather than too many! Enjoy and enjoy your final week! You e done brilliantly ❤️💪🏃‍♀️

[Oldfloss Administrator Graduate10]

Off track completely and utterly, but at least I can see the starting line in the distance !!!

Well done everyone, on their wonderful progress and if like me , you are not quite there.. just remember what Churchill said..

“Success is not final, failure is not fatal: it is the courage to continue that counts”.

That will do me ! x

[Yesletsgo Administrator Graduate10 in reply to Oldfloss]

Like my lovely Dad used to say 'the person who never failed never tried to do anything'

(of course, I'm not for a moment suggesting the f word applies to you Oldfloss , you just have a deferred success)

[Oldfloss Administrator Graduate10 in reply to Yesletsgo]

...and it's not fatal..and I continue...always..😆

[Pugwash Graduate10 in reply to Oldfloss]

You're not alone in being off track bit, like you, I'm going to plug away at it. I can manage 8km so 10 can't be far away right? Right?😆

[Oldfloss Administrator Graduate10 in reply to Pugwash]

Totally... you are almost there. So, so close !

I am sitting in bed looking at sunshine but real feel of -1 and thinking... shall I ????

[Pugwash Graduate10 in reply to Oldfloss]

You already know that I'm going to say "go for it!" 😅

[MissUnderstanding Administrator Graduate10 in reply to Pugwash]

Yes!!! Absolutely. My old PT told me of you can run 7km you can run 10km and I think she’s right! Your 10km will come round before you know it ❤️

[Pugwash Graduate10 in reply to MissUnderstanding]

I hope so!

[MissUnderstanding Administrator Graduate10 in reply to Oldfloss]

What does CB say? Measure progress in as many ways as you can… seeing that start line is a sign of moving forwards and moving in the right direction!! That’s something to hold on to! Keep taking those baby steps forwards and you’ll get to where you want in your own time. We’re all cheering you on ❤️

[Oldfloss Administrator Graduate10 in reply to MissUnderstanding]

Thanks you xxx

[Yesletsgo Administrator Graduate10]

Life well and truly intervened for me but hey ho, it happens. At least I am partway through a plan that feels eminently doable and I'll continue at my own pace.

Just need the paths and the mud to dry up

[Pugwash Graduate10 in reply to Yesletsgo]

I'm very must in the same boat as you and taking the same, extended plan, approach. Good luck to both of us!

[Yesletsgo Administrator Graduate10 in reply to Pugwash]

Wishing you success too 😁

[MissUnderstanding Administrator Graduate10 in reply to Yesletsgo]

I know that one well!! Life has booted me off track too. We’ll get there and it’ll feel extra sweet when we do. As you say, being on a plan and feeling like you’re getting somewhere is a huge part of the battle!!

[Pugwash Graduate10]

After a week in my sick bed (URTI - no drama) I got back to it this week. It was like starting from zero with leaden legs but I did run:1. Parkrun - 1st run post-illness so plodded round in 38 minutes.

2. Long run. 8km/56mins and I had nothing in the tank on completion.

3. Intervals for 20 mins + 2km cool down jog - urgh!!

I don't think I'll get to 10km this week; my cycling season kicks in now too, so I don't have a single focus. My revised target for 10km is two weeks time.

[MissUnderstanding Administrator Graduate10 in reply to Pugwash]

Recovering from respiratory bugs is tough. No wonder you’ve been feeling leaden! You’ve done amazingly to pick up to where you are-8km isn’t to be sniffed at. Great run!

I’ve got back to 6km. Will see how it goes but I might join you for a jeffing 10km in two weeks…I’ll look out for you on the start line!! Good luck!! ❤️

[Pugwash Graduate10 in reply to MissUnderstanding]

Thank you for the encouraging remarks!Jeffing/intervals are my least favourite type of running but there's no denying their effect on one's performance. Bon chance with your 10km!

[MissUnderstanding Administrator Graduate10 in reply to Pugwash]

Thank you! I’ve got an event in April so that’s my real target-I’d like to have done a few before then so I’m less of a bundle of nerves on the day!!!

[Pugwash Graduate10 in reply to MissUnderstanding]

As you and I already know - success is borne of consistency when it comes to running, so keep plugging away.

[MissUnderstanding Administrator Graduate10 in reply to Pugwash]

Amen to that!!! ❤️❤️❤️

[Xmrkn20 Graduate10]

Still got the 4k to do from week 7, so will start the final week on Saturday. It’s been really good following a plan again, it’s made me go out when otherwise I may have found an excuse! Will def look at the ideas for further plans after this.

[MissUnderstanding Administrator Graduate10 in reply to Xmrkn20]

Plans are super when you get into a rhythm and you can see the progress. You’ve got loads to be proud of. Have you got any vague thoughts about what you might try next? The world is your oyster!

Enjoy your final week of this plan!

[Xmrkn20 Graduate10 in reply to MissUnderstanding]

Not sure. I downloaded the NRC app a while ago but haven't done anything on it yet. I use map my run to measure distance and time, plus have the radio on for music, so wasn't sure if my phone would cope having a third app running while I was out.

I think I will re-run the last four weeks of the Magic Plan initially, just to get used to going the longer distances.

[MissUnderstanding Administrator Graduate10 in reply to Xmrkn20]

Sounds like a great plan. It’s sometimes really nice to have a bit of time with the pressure off before you start building again. If you do decide to go further, I can recommend the Nike Run Club half marathon plan … I’ve only used it with music apps so I don’t know about the functionality with another app! The Fun Beyond 10k board is really friendly. It’s also totally ok to have fun around 10k, or even below 10k too depending on what takes your fancy!! See how you feel.

Here’s the Fun Beyond 10k board in case you fancy a browse!

healthunlocked.com/marathon...

[Gentlydoesnt Graduate10 60minGraduate]

I’m half a way through the final week as it is the final one I’m stretching it out over 10 days so that I have something to do which I know, third run this morning. I’ve enjoyed this a lot and appreciate the recommendation of starting it in January

[MissUnderstanding Administrator Graduate10 in reply to Gentlydoesnt]

Fantastic! It’s worked so well for you and hopefully you can see how far you’ve come! Have you begun to think about what’s next or are you focussing on enjoying your last week?

[Gentlydoesnt Graduate10 60minGraduate in reply to MissUnderstanding]

Thanks I haven’t got a clue to be honest , I may try one of the other suggestions or may just alternate between 5 and 8 and 10 km for a few weeks

[Gentlydoesnt Graduate10 60minGraduate]

just done the 10km , so that’s it done apart from 1 more 15 minute recovery run. Thought I’d swap them around and do the 15 last so 39 runs down and 1 to go!. It’s been a great experience doing this and thanks to everyone for driving me forward. What next I’ll have to read back in the advice of previous weeks.

[Gentlydoesnt Graduate10 60minGraduate]

thats it onto the next challenge

10k

[MissUnderstanding Administrator Graduate10 in reply to Gentlydoesnt]

Massive congratulations!!!

[Gentlydoesnt Graduate10 60minGraduate]

thanks to all appreciated

[Pugwash Graduate10]

Hi MissUnderstanding Firstly, thanks for leading this little group. Despite replying to a couple of posts below, I missed your main post for some reason, so here's my replies:

I got sick with that persistent and particularly nasty cold bug that's going around at about the 3/4 stage so I didn't get to 10km by the allotted time; my best was 8km so I'll take that.

Yes, I enjoyed being part of the group - it provided structure and support for my endeavours. I wish it had gone on longer.

My biggest win was getting onboard with interval training - definitely not fun to do but effective at increasing speed and I'm building in a weekly session going forward.

Now that the cycling season is here (yes, I'm afraid that I'm a M*AMIL) it is going to be harder to run as regularly but Parkrun remains central to my week.

Thanks again!

*Is 69 middle-aged? Thought not 😅.

[MissUnderstanding Administrator Graduate10 in reply to Pugwash]

Thank you-it’s been my pleasure. I’ve loved reading everyone’s journeys. Genuinely encouraged by you all. I’ve been derailed by cold and haven’t run in what feels like ages. I might even have another go at the plan and start from the beginning. 8km is a distance to be really proud of.

So glad it’s worked for you and good luck with the cycling! ❤️

[Southernrunner 60minGraduate]

I've been sort of following this plan (without CB) but work has been challenging recently and ive been pretty burnt out with no time or motivation for the things I enjoy which is a paradox as the running helps! However I managed to run 67 minutes today. No where near 10kms🐢 but my longest run without walking to date. Walking 14kms in a community event last weekend helped with the motivation. I walk faster than I run but I'm here for the cake not for breaking records. Loving reading about everyone elses journeys .

[MissUnderstanding Administrator Graduate10 in reply to Southernrunner]

It sounds like the plan has worked really well for you. Running for cake is a totally valid motivation and one I can relate to too!! Congratulations on some amazing progress!