Welcome everybody to the second week of C25K up to 10.
How are you all getting on?
An apology- no vid this week as I am poorly with food poisoning 😷. However panthers don't do illness so I will be back and bouncy next week with a vid!
Just to re- iterate - The programme will last for 6 weeks, and on week 6 you will finish with a 10k run... hooray!!! There will be a certificate at the end that you can print off and Keep.
So this weeks runs:
3k - or you could swop this for the speed podcast or intervals.
5k
6k OR add 10% onto your time if you are doing it to increase your time running. Dont forget the warm up walk, breathing, rest days and enjoy it!!! Also on your days off you may like to do the Strength and Flex podcasts and get support from the forum:
I've managed to get out last week and had all aspects of good and bad, boring run in the dark on Tuesday which was a fast 30mins and it hurt, then a hideous 50mins on Thursday on the treadmill due to weather and finally a gorgeous 1 hours x country run yesterday with my daughter in the rain but superb. I'm definately going to try the strength and conditioning
Last week I managed a 5k tempo (Tuesday), 3k with intervals (Friday) and 8k long run (Sunday). Although I'm slightly ahead in terms of the distance I'm not going to go any further on my longer run for the time being. I want to run within my capabilities for a week or 2 and just get some km in my legs. Enjoyed all my runs this week despite weather being a bit of a nightmare.
Also, did a bit of strength training (25 minute) on Sunday - (press ups, squats, sit ups, bridges). Didn't use pod cast. Will try and down load this week.
Great new is that my huge blisters on the arch of my foot, which I thought were going to put me on the IC, are no longer troubling me. Found some amazing low friction patches you place in your trainers that have really done the trick - didn't believe they would work and only tried them out of desperation, but got through two runs (total of 11k) without hint of a problem.
With regard to breathing, will concentrate on this... I'm Ok at breathing out, but breathing in through my nose (as advised by Laura in the pod casts) doesn't seem to get enough air into my lungs. Could do with a 3rd nostril for this...
Hope you are feeling better soon juju. Went out for a rainy run today, decided i was ready for the challenge my new 5k local route which is full of hills 😩
I did it, really really happy with myself . Showered, light lunch then went off to watch La La Land, cracking day! 👍🏼😀
I have no choice but to embrace hills where I live. I take small steps, try to keep same pace. Look ahead, shoulders back but relaxed so that you dont restrict your breath. Use your arms to help pump forward.
Today i decided on a further tactic. I kept running but concentrated on the next 20 yards at a time. Or a couple of drive ways ahead, etc. When you do it this way pyshologically it helps because 20yards or so of a hill appears much less of a hill than looking to the top, particularly as we have BIG, long hills around here.
Also always go over the hill, dont stop at the brow, then as you begin the descent it becomes so much easier you really feel you can carry on.
I now never avoid hills, but today i went hills big style and will now use this as my regular hill training route, up and down those pesky hills😀🏃🏻♀️🏃🏻♀️🏃🏻♀️🏃🏻♀️🏃🏻♀️
Oh dear Ju-ju, sorry to hear about your illness! Hope you feel better soon. I managed a 6k and 5k last week, despite my accident with the minibus door! Looking forward to this week. Will have a look at the link you sent. Thanks for organising this challenge.
I didn't manage week one due to a cold and cough. But I still got out 3 times, just for 3.5km then 4 with Stepping Stones, plus a little extra! Yesterday I did the Speed podcast with a slight extension to get to 2km.
I am surprised that I don't cough while running , just a bit after I slow to a walk. Same with the exercise bike.
I don't run on Tuesdays so I will see how I feel tomorrow , maybe try for 5km and see how that goes to pick up with week one.
Well, I am getting further behind, but have at least managed three short runs this week. So I am postponing this for now until I can get back to running 5km comfortably which will hopefully be next week.
I am keeping a note of your instructions and will start when I am ready. Thanks anyway, it is good to have this guidance
Found the source of the left knee problem and been listening way too much to my dad who said to me the whole warm up process beforehand wasn't needed - just get out there and do it! I'm going to start to add the strength and flex to things using the podcasts and hopefully the left knee niggle will go,my right knee absolutely fine Did the 3K this morning and a very mild day!
I am one of those looking to increase my time, (30 mins to an hour), rather than distance as I was ill over Christmas and hadn't built back up to 5K by the start of the challenge. I managed last week's runs by including one from the previous weekend, and so far I have done a 30 minute run this week. So far so good! I really enjoyed the shorter run. I ran with my daughter, who was quite poorly over Christmas and needs to restart slowly, so it was perfect for us.
You poor soul. Food poisoning is grim. Thank you for pressing on with this regardless.
I'm re-doing the same B210k plan that I did in the autumn, just because I haven't run 10k since October, and even then hadn't really consolidated my ability to run that distance. But I'm doing the plan at the same pace as this group.
Today I did Week 2 Run 2, along the river Almond, with our loopy labrador attached to my middle. She's great to run with, except when we meet another dog, which of course is pretty much unavoidable anywhere... so I don't often take her. When we got back to the car she was very muddy, particularly on the underside. To be fair to her, she was probably tired, but she stood at the boot of the car (It's a hatchback folks! Don't worry, I don't put her in an actual car boot!) and wouldn't get in. She normally hops in joyfully. I had to lift her, which is a challenge as she's quite big. So I was just as muddy as her by the time I'd done that.
Average 3K,to my best ever 5K today Mentioned the divine inspiration I had on the Beyonders FB page , just had to be today Reintroduced hills with no issues,nice and slow and steady 😃
This morning I woke up in Loch ness of all places, so off I went for a run as the sun rose over the mountains. What a beautiful area, I have a full on cold, cough fatigue etc which I picked up on a flight a week ago so wasn't expecting much but I had to run. I ran from the Loch ness Inn in Lewiston to the urquhart Castle ruins on the Loch, it was 1.5 miles uphill 😯😯😯nice! The run back was nice then I had to do a bit extra to try and make the distance. I'm glad I managed it but slightly concerned about Sundays 8k now with this chest. Hope you all don't catch it, hopefully I gave it back on my flight home today
I have just finished week2, a day late as I was just too tired on Saturday after a busy week. I missed parkrun although I was up in time, thought I would go out later but didn't feel like it and the weather was miserable (which wouldn't normally put me off).
However I was raring to go on Sunday so did the 5k then and today had a later start at the charity shop so that I could fit in my 6k. This is my longest distance to date so didn't want to wait until after lunch as I run much better in the morning.
It went really well and have realised that I don't have to avoid Tuesday runs in future, I just need to get up a bit earlier which will be easier as we move into spring.
I had to laugh though when a customer said "not running today then?"
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Ju-Ju- magic 10k plan November group: Week 2
