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Couch to 5K
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10 is the Magic Number 10k Plan

Hello everybody...

I just wanted to share that over on Bridge to 10k I will be starting a new 10 is the Magic Number 10k plan. So if you have graduated and are considering your next steps and would like to get to 10k then do come and join us. I post every Friday and on the first week I post a plan that you can print off to follow. Each week is also a vid of me reminding you of the runs for that week and sharing some hints and tips that may help you too. Here is a little taster vid:

If you would like to take part please add your name below and I will add your name to the main post on Bridge:

healthunlocked.com/bridgeto...

Thankyou,

Ju-Ju

xx

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I am starting week 9 this evening.

When will the next one start? I don't expect I'll be able to manage all the way up to 10k, but I could benefit from a plan to extend the distance in a planned way.

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The next one will be in August, however you are free to join whenever you feel ready

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A friend of mine has suggested I do a park run with him on Saturday for my graduation run.

In your opinion, would it be too early to look at the next stage?

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Hi Rob,

It’s an 8 week rolling programme and you can jump onto week one when you are ready.

The FAQ Posts give good advice.Generally recommended minimum 3week consolidation period of 3x30 min runs /week or 3x 5k runs in whatever time it takes you, and as long as you are comfortable.

Laura’s C25k+ graduate podcasts are excellent for your consolidation and beyond.Stepping Stones, stamina and speed.All with audio fuel.

The 10 the magic number 10 k plan starts with a 2.5k, 5k and 5.5k.

I think they are organised or the 2.5k can be done as speed intervals Hard run , 5k easy run, and 5.5k starting long easy run.eg.

You progressively increase the one easy long run per week using the 10% rule.Upto the 10K.

The whole 8 week programme and 3 runs per week is published by JuJu with a supporting weekly video on running tips and hints.Can be seen on the pinned posts.

There is no pressure on you and you have not missed out on Fridays start.

In my humble opinion it looks after you just like C25k and is adaptive, so no question/ doubt you would not keep up, but there is no rush and I would follow the advice in the FAQ Posts.

Enjoy your PARKRUN, your own consolidation freedom, the Mentor’s FAQPosts, that’s a study not a quick read,Laura's podcasts when you are ready.

Hope this helpful.

You can also follow the posts over on bridge.🌟👏👏

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Thanks.

Yes, I'll consolidate first.

I just didn't want to have no plan after the weekend.

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Enjoy it and if you find you need the structure just jump on.??

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I was the same and when I graduated I went straight into 10k training as I needed the structure. If I hadn't done that its likely I may have given up as I was so used to the structure of being told what to do for each run... However we are all different, which is a good thing too :)

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Brillant JuJu.

I assume your 8 week and 24 runs do not change from previous plans.?

I also need the structure.

I am using your magic 10 to get me to my HM.

I will use your short run as a hard interval speed with Laura’s Podcast.

Your 5k run as an easy with Laura’s stamina podcast.

Your long run as an easy with SS podcast and I will start at 10 k and build to 21.5k in the 8 weeks.

As you know I have built from 15k/week to 25k /week in the past 3 months.So this will take me nicely to 30k / week.

Hope all good with you.

Atb.Lost my emojis.!

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perfect plan... yes you have lost your Emoji's :(

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Yes, some would say great.

I will take a distance and pace improvement every time.

Your our panther leader.Great.

Cannot communicate anymore without the emojis. Not bad for a techie dinasaur.ha ha.

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Have you eaten all of your Emoji's? ;)

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This made me laugh.

They only take me to the same place twice, the second time is to apologise.

But I am trying.

Caught up with not spare but square. LOL.

But at least you have said my 1234 cubed was cool.HaHa.

Going soon for my world record 5k attempt for the speed challenge.

Need to let the wind drop a little in case it blows me over and it will not stand as a record.No wind assistance for 1234 cubed.

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1234 cubed is so cool... however shouting it out over and over is a bit of a tongue twister. From the sounds of it you will be faster than the wind anyway ;)

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1234 only for 5k would you believe.dropped the cubed. Haha.

Hurricane Hector has little to fear.

Take care of you.

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Go on then...sign me up, please. Tbae thinks I'll be ok.

I'll swot up after I get Saturday out of the way...

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Yes please!

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great I will add you :)

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could you add me as well please

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Of course...

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Sounds interesting, just done my first consolidation run week and missing that bit of structure (accomplishment feeling). May not be up for 10k but quite keen to extend distance a bit as my ultimate aim. Could you add me too please.

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Of course I will add you :)

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Can I be added please, just graduated need some guidance

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Hi ju-ju- unfortunately I’m going to have to hold off starting as I’m not 100% recovered from a quad strain. Although I’m back running I think the longer runs might be a bit much until I’ve built back up to 5k comfortably again.

Hopefully I can start the plan in a few weeks 🤞

Good luck to everyone starting Wk1 👍

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