Week 4 of 10 is the magic number 🎅🏼💥

[ju-ju-]

Hi everybody and welcome to week 4 of 10 is the magic number 10k plan. How are you all doing? Don’t worry if you need to do each week twice, that’s fine. Also do take as long as you need, there is no rush, and best to stay injury free too.

So this weeks runs are:

4K

5k

8k

Here is the vid:

youtu.be/K84BM0jxxYc(Not working as expected?)

This week I talk about nutrition. The things I have learnt are:

I take something if I’m going longer than 8 miles

The body starts burning fat after 1.5 hours and I always feel a bit funny at this point so I think it’s true!!

On a long run I have something after every 5k.

I have experimented with loads but I like flap jacks and sweeties the best.

Drink plenty. Always.

runnersworld.com/for-beginn...

An article you may find useful but there are loads out there and it’s best to find your own way!have a great week and happy Christmas 🎄

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Have a great week,

Juju

[Limawhite Graduate10]

Oo-er, 8k sounds a lot scarier than 7k for some reason! 😫

[Bluebirdrunner Graduate10 in reply to Limawhite]

Stay positive, the thought if it is scarier than actually doing it.

A new playlist is helpful, start slow and stay slow. Think of it as two 4k runs, you can do that...

Take extra rest days after your long run and stretch well afterwards.

I found a there and back route very helpful turning round at the half way point. Running back the way you have come feels easier... its up to you what suits you best...

Good luck 😊xx

[Limawhite Graduate10 in reply to Bluebirdrunner]

Thanks. I just did it this morning and it was ok, very slow pace and quite wobbly legged by the end!

I have been doing an out and back for the long run and it’s good to mark how much further I’m getting each week. Only problem was my Strava lost my position at the half way point, so didn’t record the return journey properly. It looked as though I flew back in a straight line, over houses, railway lines etc. Quite funny 😄

[Bluebirdrunner Graduate10 in reply to Limawhite]

Pah..its annoying when that happens 😐.l..

Well done on that 8k..good work 😊xx

[ju-ju- Graduate10 in reply to Limawhite]

Well done - you did it... I hope the legs feel a bit better today?

[ju-ju- Graduate10 in reply to Limawhite]

Chunk it up... it’s just 4 lots of 2k...

[tfcmagpie Graduate10]

So as you know my week starts tomorrow with the 5K Parkrun. This week I have run 5K last Saturday, 4K on Monday and 7.03K on Wednesday. This morning 4.5 K on a treadmill after a night out with work colleagues. Thought I needed to burn some calories. 8K does mean an extra 1K, can I do it? Was I hanging on this week at the end of the 7K?

Keep on running....

[ju-ju- Graduate10 in reply to tfcmagpie]

Well done, I hope parkrun went ok?

[Beach-runner Graduate10]

Merry Christmas all🎄🎄🎄

I've done 2 out of 3 runs lagging slightly as life keeps interrupting my plans, tomorrow I'll complete. One of my runs was in my new birthday running gear, slightly fleece lined. I chose a midnight blue outfit, normally I wear black leggings and pink tops, I am a girl after all. But midnight blue looks wintery with a bit of peps. However I was greeted by my son with ' hello alien from the blue planet!!', it also has a hoodie to add to my alien look, either I'm slightly colour blind or the lighting was not good in the shop but it would appear that my choice of a slightly chirpy outfit actually screams lightning, unfortunately my slow and steady pace does not match my allure. To add insult to injury I had to run pass my sons secondary school peers who all happened to be returning, yes 60 kids asking wht his mum is dressed like that? Who needs make up? Anyway, 8k is sounding hefty🤤, though on the c25k every week felt a massive challenge and yet we manage. So good luck to all. Happy running from the planet blue.

[ju-ju- Graduate10 in reply to Beach-runner]

Your outfit sounds amazing!!!! And well done, take it nice and steady....

[misswobble Graduate10]

New duds make you run faster 😃👍.

8k will be fine. You’re in good hands 😃

[Slinkymalinki Graduate10]

Hi. The snow & ice put a temporary halt to the plan for me but I'm just carrying on about to start week 3. My energy has been rather low & I'm finding the longer run hard towards the end but I do have some hilly bits to contend with so might swap to a flatter place for the long run! So good to have something to aim for & keep me going in the winter. Thanks ju-ju- and Merry Xmas to everyone!

[ju-ju- Graduate10 in reply to Slinkymalinki]

Merry Christmas to you too, and well done on your progress... 😎

[Cornet-Carolyn Graduate10]

Keeping an eye on what's ahead for the new year. Today I finished my last run of week 2 😊at least I'm on holiday next week and all cornet playing finished so no excuses!

[ju-ju- Graduate10 in reply to Cornet-Carolyn]

Fantastic, well done 😎

[Cornet-Carolyn Graduate10]

Hi, can I ask if the shorter runs should be 30-20-10 intervals?

[ju-ju- Graduate10 in reply to Cornet-Carolyn]

Entirely up to you... see how your legs feel. Intervals are great for your running, but if you are struggling with the longer run then maybe make it a slow recovery run...

[Cornet-Carolyn Graduate10 in reply to ju-ju-]

Thank you 😊

[Fionn42]

Will do my best to get the runs done this week but I may end up repeating this week. Still proud of myself for making the 7k run last week.

Happy Christmas everyone and here’s to a healthy, happy and runtastic 2018!

[ju-ju- Graduate10 in reply to Fionn42]

Repeating weeks is a great idea, and it means you can bed in the distance... well done on the 7k that’s fantastic 😎

[siobhp Graduate10]

I'm a hoping to finish week 3 tomorrow with the 3.5k and then start week 4 on Tues. Am spending a week away so it will be interesting running around a different town. Am looking forward to seeing what a brand new route brings. I think I'll just head out, no plans, and see where it takes me! Happy Christmas!

[ju-ju- Graduate10 in reply to siobhp]

Well done, and no rush... it’s a tricky time of year to get out as well!!

[kitt66]

So I did the 8K this morning. It was by far the toughest run I've done and that final 500m was really a battle to complete.

[ju-ju- Graduate10 in reply to kitt66]

..... but you did it, fantastic. I always say to myself just complete what I have set out to do, whether it’s a 1 mile or a marathon, it always feels like I have beat my mental barriers. Remember that, and keep at it. Well done. 😎

[tfcmagpie Graduate10]

Finished it tonight!!!!! Very happy.

[ju-ju- Graduate10 in reply to tfcmagpie]

woo well done that is fantastic

[Terimanning25]

Was looking forward to the challenge of the 8km tonight but problems with my neck and pain will be putting it on hold... hoping I can tackle it in a few days... will get that 10km, even if I repeat or delay a few runs x

[Vonnie63 Graduate10]

Done the 8k on Boxing Day, the 4 k today and will do the 5k on Saturday. Always fine the shortest run the toughest 😳

[LisaGuy-Cowes]

Just done week 1, and reading ahead. Interesting read on the nutrition. We often go yacht racing for long days, although that is not running a marathon. It could be relevant if its a tough race ! Thank you

[Lordi Graduate10]

Just starting this Week. I will run 5, 5 and 8km though as that will fit in with my MyAsics training plan.

[Lordi Graduate10 in reply to Lordi]

Oops! I've missed out W3! My Asics plan has me running more or less the same distances as W4 tho, so will go with W4!

[Lordi Graduate10 in reply to Lordi]

Did the 8km run and pushed it a bit to see how fast I can run sustained. 5:55 min/km ave. But zones 3 and 4 for heart rate. Looks like about 6min/km is my current limit for longer runs.

Check out my 8 km Run on Strava: strava.com/activities/13725...