C25k up to 10k week 4...... go!

[ju-ju-]

Welcome everybody to the fourth week of C25K up to 10.

How are you all getting on? After this week only 2 left... well done everybody for sticking to this or whatever programme you are following.

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.

youtu.be/pP4N44q_T-E(Not working as expected?)

My vid is very short this week as I had a #beardyman appear in the woods walking towards me!!!

So this weeks runs:

4k or you could swop this for the speed podcast or intervals.

5k

8k

This week think about hydration and here is a useful article which has some tips from the masters about hydration and other things too...

runnersworld.com/health/4-t...

Paul46-ipswitch

Woodsrunner

Realfoodieclub

Charleyfish

Peterjjjjj

Tryinghard2016

givman

Runaroundsue

Kazzajogger

Itspaulie

AncientMum

henpen90

AnneDroid

Lornia

mrsparkles32

PatentlyD

parseraisin

Clawmum

tortoisegirl

ChezLiz

Noaky12

Ondac33

Hdoyle

Gillysmith

Happyland1

Davoda

mammalovesmango

Patrick1942

katie204

Shazzjj67

Cantraygirl

Maddee6333

Bojo5

Mollydex

JacsW

Kmcm66

Lincolnliz

Razouski

CarolStr

Jan-now-runs

mand3966

Midspur

wanawig

Diga

Getfitgran

biscuit0107

vivh61

Jess93

PrincessStef

GetToTheChopper

Mollydex

A805

Good luck everyone and lets support one another here....

Juju

X

[RunaroundSue Graduate10]

Well, I have managed three 5k runs over the last week or so, which makes me feel I am back to normal now.

I notice that run 2 always seems to be 5k so it would seem to make sense to make that the parkrun.

So I start on Wednesday or Thursday with week one, lagging behind but what's the rush? I have no deadline in mind.

[ju-ju- Graduate10 in reply to RunaroundSue]

sounds good to me, and yes I think a consistent 5k for parkrun sets you up as a runner for life!!

[CarolStr Graduate10 in reply to RunaroundSue]

Hi Sue, I'm lagging behind too so I will keep you company - mine is due to lurgy last week though. I do parkrun most Saturdays and like your idea of that as the 5k run so my week this week will start on Thursday!

[RunaroundSue Graduate10 in reply to CarolStr]

Excellent , CarolStr .

It will be good to have a virtual running buddy again. It was OldPossum for the C25K.

[Millsie-J]

Thanks juju. You take care out there on the trails!

I've done my 5k this week, I will stick with my shorter run being intervals of some sort.......did Speed podcast this past week......eeek I needed a couple of short walks as even the slowest pace for Laura is faster than I usually run!

I am aiming for 8 k probably on Friday, but I will use my Parkrun route by the lake and through the woods🏃🏼‍♀️🏃🏼‍♀️🏃🏼‍♀️🏃🏼‍♀️🌳🌳🌳🌳

I am feeling so much more positive about my planned 10k now........ I CAN do this ! However, I am sticking with post run stretches and roller, plus I'm now doing yoga couple of times a week.......I want to stay off the IC, all good! 😃👟🌟

[tortoisegirl]

Still going with stretching out my time! I managed a shorter run with my daughter, which was mostly on trails, a 30 minute and a 42 minute run. I am pretty sure I will be able to do the hour run in a few weeks, but the distance won't be anything like 10K. But I am in no rush (obviously) and I am enjoying my running. I'm not sure how I will cope this week as my phone has protested at being dropped one time too many and is refusing to play through my headphones. So I won't have a podcast to distract me! Should be interesting.

[Davoda Graduate10]

That man probably thought "I've heard of selfies, but talking to yourself?!"

Great article - thanks.

I did my 8k today and loved it! I enjoyed it so much more than the 7k last week, I think it was because the gremlins gave me peace and just let me get on with it. I had decided not to even think about pace, just run at whatever gear worked today. And surprise surprise I ran faster consistently the whole way through, much closer to my 5k speed. Funny what happens when the gremlins don't show up.

[Hidden]

I am probably going to do two runs this week, I have missed today's run as my lumber back is still stiff after jarring it off a kerb Thursday but running Saturday and Sunday. So I have an 8k planned and a 5k. We will see if I fit in the 4k as well or not. I did go shopping for boulder holders and admired lots of lovely running kit today......does that count lol!

[Davoda Graduate10 in reply to Hidden]

It always counts!

[skysue16 Graduate10]

Well, I am still on IC since my 'accident' with the minibus door and a lurgy after that! Did try a little jog but was more of a shuffle and my coccyx still hurts at times. Work has been busy too, so all in all feeling a bit glum

[ChezLiz Graduate10]

Monday nights are usually my longer run nights but feeling a bit under the weather so limited myself to a slow and steady 5k. Will hopefully get the 8k done on Wednesday. Even though I managed 7.5k last week, I am feeling strangely nervous about the thought of running my first ever 8k....even after a year of running, I still can't quite believe I'm actually capable of doing it! When does the feeling of being a running imposter disappear?!

[AnneDroid Graduate10 in reply to ChezLiz]

I don't know but let me know when you find out!

[Shazjj67 Graduate10]

After struggling with shorter runs earlier in the week I managed 8.5k on Sunday! I think the mild weather helped - was really struggling running in the freezing cold and worryingly wasn't enjoying my runs at all, however my Sunday run changed all that and feel I'm back on it! So a nice steady 4K today I think then 5k Thursday and aiming for 9k at the weekend. Nearly there!

[Paul46-ipswich Graduate10]

Manged a nice 8. 5km run tonight in 1 hour, quite pleased with that. I did have to force myself out the door though, one of those days

[Hidden]

Did things the odd way around! 5K,then 8K (still got the 4K to do). Used a route for the 8K that I'd last used during C25K ,went further - and with hills! 35mins - I really thought I was slow! Emosh and proud

[AnneDroid Graduate10 in reply to Hidden]

8k in 35 minutes is impressive. Well done you! "Emosh" is the only appropriate feeling after that I'd say.

[AnneDroid Graduate10]

I've done two of my three Week 4 runs. I hope to do the third one tomorrow. Usually I do parkrun on a Saturday but I'm on the volunteer roster so that works out perfectly. I still get to enjoy the parkrun buzz without using up all the energy I'll need for Week 4 Run 3 later in the day! And then I'm going to a Haggis 'n' Hula party in the evening, as you do.

[AnneDroid Graduate10]

I wonder if #beardyman is right now on a forum (birdwatching or tree-hugging or peeping-tomming or something) saying, "Well I was going to.... but there was this nutty woman there..."