Hi everybody and welcome to week 4 of 10 is the magic number 10k plan. How are you all doing? Donβt worry if you need to do each week twice, thatβs 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:
This week I talk about nutrition. The things I have learnt are:
I take something if Iβm 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 itβs 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 itβs best to find your own way!have a great week and happy Christmas π
Members:
Christene
Bgager
K311y33
Fishpieface
Rachaelam
Kimchoc08
ChrisAllen1
Sjo40
Lily62
LM12
accidentalrunner
Langley-Loper
T-pot
Realfoodieclub
0505k
Branners12
Steved110
have2run
Allypally25
Plumpinthenorth
Hicorrie
Glossy
Butler74
Brunelphil
RustyCogs
Virginrunner
vivh61
Joy57
Karenca
seets
Lollybre
Nemota
Slinkymalinki
Womblejogger
Vlmiller1225
Angellw7y
Gwiwyr51
Fergyfox13
Ejvcruns
HeadInTheClouds
roseabi
GetToTheChopper
Neverrunbefore64
foxes1961
jane74
Siobhp
dandydemon
Terrimanning25
clareabell
Julesa73
Sarah_lou18
Ulandanyondo
Angie7367
Limawhite
Pengvi
Katykaycd
HeleneCorsa
Nic63
Stephanie1976
Virginia60
Joanne2017
Pollyp1
Wantorun213
RunaroundSue
LisaGuy-Cowes
Fonzhero
RunforestR
Rhodalewis
Legal lorna
Burbs
FlossnCharlie
Strawbs99
Frostycat2
PetrinaB
Dw58
Gillma
Cornet-Carolyn
LittleNell83
Fenellawny
Pengui
Ju-ju
Mulux20
Limawhite
Drawn
stokecannonplodder
anapmf
Mike1942
Beach-runner
Vonnie63
tfcmagpie
kit66
Ajs07
Macmac
helianth
Reluctantrunner76
hollykb113
Joruss
Screaser
annabananas
Chopstheduck
windoze
David103
Slinkyminky
Fionn42
TedG
Have a great week,
Juju
Oo-er, 8k sounds a lot scarier than 7k for some reason! π«
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 πxx
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 itβs good to mark how much further Iβm getting each week. Only problem was my Strava lost my position at the half way point, so didnβt record the return journey properly. It looked as though I flew back in a straight line, over houses, railway lines etc. Quite funny π
Pah..its annoying when that happens π.l..
Well done on that 8k..good work πxx
Well done - you did it... I hope the legs feel a bit better today?
Chunk it up... itβs just 4 lots of 2k...