Pre Ju-Ju- Sept Magic 10K Plan - Advice Needed ...

[PhoenixRise]

Hi 👋 everyone! I posted the below post in the C25K forum but I have a few niggling questions ahead of starting Ju-Ju-‘s plan:

I’ve just completed my third week of consolidation runs (maybe, might squeeze another one in on Sunday) and today I hit the following:

2.5K - 14:50

5K - 30.23

Ave Pace - 6:04

I was running to a 160BPM playlist. Although I’m relatively happy with the time (given the weather!) it wasn’t my PB and I honestly don’t think I’ll be able to hit 3K in 15 mins (first run of week 2 of 10K plan) or drop my pace down to 5 min per K.

- Am I aiming to high thinking I can do the 10K plan?

- What can I do between now and the start of the plan to drop my time? I’m doing the Stepping Stone, Stamina and Speed podcast + a free run already ....

- I know I can focus on the 10K plan as opposed to the 60 min plan but I’m competitive by nature!

- Do I try a faster BPM?

Advice appreciated 😉 (For reference I’m only 5’5 so have little legs 🦵🤭)

———

C3R3 - Consolidation Run 10

@MontyMooDog’s Weekly Virtual 5K

Warning - Long post:

I’ll admit that I really wasn’t feeling today’s run this morning. It’s raining and windy 🌧 🌬 and I couldn’t decide on what ear worms I wanted/needed for today’s goals.

Whilst my brain was fighting with the gremlins my body was in auto mode and before I knew it I was dressed and out the door. My brain still hadn’t caught up with my legs vision so the usual 5 min warm up walk became 10 minutes ....

Enough. I gave my head a wobble and put a pre-mixed 160BPM playlist on and just started running. I really wasn’t in the mood for Laura counting off beat again today (sorry Laura!) alongside the questionable music choice for C25K+ ...

Before I knew it I hit 2.5K at 14:50 mins and I’m slightly pleased it’s below 15:00 mins (just!). Strava interrupts the music with the splits update and I do a quick calculation .... I could hit 5K around 30mins at this pace if I remain consistent 🤔

So I begrudgingly push on ... paying far more attention to Strava than I’ve ever done. Trying to do the math quickly without slowing down to see if I’m on my new recently decided target 🎯

The rain and wind meant my usual flat track around the outside of a park was full of large puddles so I had to improvise and go off the beaten track. Unfortunately, this meant far more inclines and declines than I’m used to but my brain has finally got on the same page as my legs - they have both agreed that I’m doing this 💪🏻

5K in 30:23! ✅

One second off my PB for 5K so a bit 🤬 but given the elements outside I just have to live with it!. A quick check of Ju-Ju’s Magic 10K plan when I get home and I think I’ll never realistically hit the suggested times in the 60 min timed plan .... 3K in 15 mins by Week 2?! 🤷‍♂️

Time will tell I guess but I honestly don’t know how I’ll get my Avg Pace down to 5 mins in 2 weeks!

On a side note: thanks to #Rona I’m so unemployed and have received no help to date from the folk in charge of running the country. In between running to save my mental health, refining and defining my transferable skills and writing brain numbing applications (when did applications become so difficult?!) I’ve been toying with building an online store for runners. Featuring running shoes, accessories and apparel. I’ve made a start but the website is under construction for another week or so ... in the meantime, feel free to follow @PKMWellness on Instagram for updates!

Here’s to a productive rest of the day and break a leg 🦵 to everyone running their Weekly Virtual 5K.

#BeKind

[Sandraj39 Graduate10]

Hi PhoenixRise - I was a bit confused when I read your post. You are absolutely ready for this and I think the Magic 10k plan is the one for you.

The two plans work like this:

Magic 10k Plan - You just run the set distances each week. Time on this plan is irrelevant - it's all about the distance and it will get you to 10k. Most people will complete their first 10K in over an hour but once your distance is consolidated you will see this come down in much the same way as your 5K has done.

The Magic Plan (60 minutes) is aimed to take you to 60 minutes of running. This is about time on your feet and the distance covered will vary from runner to runner. It's a great way to start if you are not sure about getting to 10K - you are just building up to 60 minutes of running - a very decent long run but probably less than 10K for most runners who are just moving up.

Looking at your pace and 5K time and knowing that you have already done 6K, I think the distance one is the one for you. The longer runs can be run at a comfortable/ easy pace and I think you will smash it!

Hope this makes sense - let me know.🙂

[PhoenixRise Graduate10 in reply to Sandraj39]

Thanks for your reply @Sandraj39! 🙏🏻 I’m sorry for the confusion 😐- I managed to confuse myself! (Post run blood drain from the brain!).

I understood that there were two options but I had managed to convince myself that the Magic Plan (60 mins) was also asking you to hit the same distance as the Magic 10K plan. In hindsight that was 🤦‍♂️

I think the spreadsheet threw me a bit (this is my excuse and I am sticking to it!)

I feel so much better now! Thanks so much! 🙏🏻 🤗

[Sandraj39 Graduate10 in reply to PhoenixRise]

You're welcome! 🙂👍

[Sandraj39 Graduate10]

Well done on your 5k run today too - great time!👍🏃🏻

[PhoenixRise Graduate10 in reply to Sandraj39]

Thanks! 🙏🏻 A bit annoyed with that pesky 23 seconds but I’ll shave that off! 🏃‍♂️

[UnfitNoMore Graduate10]

Good to read in the other replies that the confusion here is cleared up. While I could probably take any run on the plan on to run the distance and time variants together, I wouldn’t be able to do that every run for weeks 🤣

You’re already comfortable and quick... enjoy the ride to 10k

[PhoenixRise Graduate10 in reply to UnfitNoMore]

I feel so stupid 🤭🤣 I have honestly been so confused 😐 Thinking about how all these super fast runners manage to maintain 5 mins per K for 60 minutes in just 8 weeks 🤦‍♂️ I threw my golden rule of ‘faster or further - never both’ right out the window with my sense!

[UnfitNoMore Graduate10 in reply to PhoenixRise]

I’ve misread many things over the years... with a running plan it’s definitely better to look a little silly than to try and run it too hard. I tend to run 1/2 minutes a mile slower than my goal pace on most runs... certainly towards the 2 on the long runs. You have the rule spot on there for the moment... careful near that window!! If/when you look at adding another running day, there’s a 3rd clause that comes in “faster/further/more runs, never more than one”

[PhoenixRise Graduate10 in reply to UnfitNoMore]

I am super glad I stupidly enquired rather than stupidly attempted to run both time and distance 🏃‍♂️ Ah, decisions decisions!

*Steps away from window 😂

[Buddy34 Graduate10]

Cracking 5k PhoenixRise and I'm glad you've now sorted out the running plan👏👏

[PhoenixRise Graduate10 in reply to Buddy34]

Many thanks 🙏🏻 Sorted the future running plan and really relieved and energised! 💪🏻

[Instructor57 Graduate10]

Haha, I think it was just used as a smoke screen so you could run fast and get away with it 😂😂😂

[PhoenixRise Graduate10 in reply to Instructor57]

Imagine! I would have burnt out 🥵 so very quickly! 🤣

[Instructor57 Graduate10 in reply to PhoenixRise]

Bet that's been bugging you for ages 😂

[PhoenixRise Graduate10 in reply to Instructor57]

It really has! I’ve been pushing to get my pace down 🙄 thinking ‘this is going to be a challenge’ 🤦‍♂️

[Instructor57 Graduate10 in reply to PhoenixRise]

😂😂😂

[Grannyhugs Graduate10]

Glad you've been put right, dont feel bad about the confusion, your not the first and you certainly wont be the last to ask these questions. My advice is slow down for the long runs, or all of them if you want, nobody runs at race speed on every run, relax and enjoy the journey. Happy running 🤗

[PhoenixRise Graduate10 in reply to Grannyhugs]

I’ve been put right and don’t feel so bad if there is a confusion collective 🤣 I will definitely slow down for the longer runs to avoid burn out now I know I am not expected to do 5 min per K with my little legs! 🤭

[Jennyhare]

You're obviously good working with data, which can be a real asset if you're plugged into the right program. But my best advice is to work with heart rate zones as it's impossible to make any real progress without increasing your aerobic base. This means running for long "easy" runs in heart rate zone 2 with some tempo runs in zone 4 to increase your lactic threshold. You can check this out on the reputable running channels on Youtube (VO2Max, Running Life, Ben Parkes, Global Triathlon Network etc); This is a good intro:

youtube.com/watch?v=JLgAO-T...(Not working as expected?)

When you've got that figured out THEN I would look at cadence (BPM)

As for pace, I would put that further down the list. If you put that at the top you will probably be pushing yourself into that grey area where the aerobic benefits are minimal and injuries more likely. I spent a log time just get knackered with no increase in pace or endurance. I'm thankful to those runners who got me out of that hole.

[PhoenixRise Graduate10 in reply to Jennyhare]

Hi Jenny, thanks for your insight and advice. Currently, I don’t own any fancy equipment to monitor heart rate zones during exercise unfortunately. I’ve got degree level knowledge of heart rates and aerobic/anaerobic benefits so I’m working within my range ... but it would be good to get the exact stats one day! 😉

[Jennyhare in reply to PhoenixRise]

That's cool. Finding your true max heart rate takes a bit of figuring (apart from going to a lab and paying). I used a cheap chest strap HR monitor (a) because they're cheap (under £30) and (b) more accurate than the ones on your wrist. Good luck with your running endeavours. You're doing brill! J

[Elfrun]

Calling all tortoises, am I the only one who thinks phoenixrise is quite quick already not that it is all about speed which is fortunate for me, I personally only know one runner who does 5k in 30 mins and her 9 year old tells me that for my 'age' I'm not doing badly, my longest run is 43 mins to date about 4.6k although I've since cracked 5k a tad faster, thank heavens for dust masks you need them at the rear of the trail😷