Hills

[SueAppleRun]

We are loving the different runs on our 10k plan but finding it tough, for negative splits it seems that however slow we start after 3.22 k we just can’t really speed up, so it was with a little trepidation that we went out for this mornings run, hill repeats

10 minute warm up walk, have you any idea how long 10 minutes is? we seemed to be walking forever, in steadily decreasing circles so we were at the bottom of a nice straight part of our hill at the right time

20 seconds up 20 seconds down, it was a breeze, no wind and a watery sun on our backs, 6 times, for the last one we really went for it!

Then 10 minute cool down walk

Now home with a bowl of fruit and yogurt feeling as if we haven’t really done anything 😀

tomorrow is back to cadence run and a work day off so looking forward to a morning run

Have a lovely day all

[MrsSchnauzerSmith]

Morning! Beautiful view!

[SueAppleRun Graduate10 60minGraduate in reply to MrsSchnauzerSmith]

Thank you and yes it is

[ju-ju- Graduate10]

Sounds fab... I dont think I have ever walked as long as 10 minutes for the warm up walk, but I bet it really got the legs properly ready?

[SueAppleRun Graduate10 60minGraduate in reply to ju-ju-]

air was incredibly boring actually but it was either that or run up hill and down hill and the plan says 10 minute warm up walk, I must say I liked the flexibility of your magic plan better but i like that my watch says go out and run today

[Nervousrunner 60minGraduate]

What a pretty place to start the day😊

[SueAppleRun Graduate10 60minGraduate in reply to Nervousrunner]

Yes being on the downs is lovely

[AlMorr Ambassador Graduate10]

A ten minute warm up walk is fine, glad you enjoyed your run today and took a lovely photo as well, enjoy your work day off tomorrow and you should also enjoy your cadence run as well 🏃🏾.

[SueAppleRun Graduate10 60minGraduate in reply to AlMorr]

I’m sure we will

[Grannyhugs Graduate10]

Lovely little introduction to hills, well done. Happy running 🤗

[SueAppleRun Graduate10 60minGraduate in reply to Grannyhugs]

Thank you

[dijep Graduate10]

What a fantastic view. I remember about a year ago seeing a man doing hills repeats and it looked really hard work. So well done x Out of interest what plan are you following?

[SueAppleRun Graduate10 60minGraduate in reply to dijep]

Garmin 10k plan which is 4 days running per week,

[WeavingWonk Graduate10 in reply to SueAppleRun]

I'm starting that today...was given a Garmin for my birthday earlier this week. Feels a bit odd to be headed off for a 5 minute benchmark run so I think I'll do it and then run some more!

[SueAppleRun Graduate10 60minGraduate in reply to WeavingWonk]

They all seem to start with a short benchmark run and then tailor the programme to suit your level of fitness so i think every one is different, we are having a lot of fun with ours

[Allbarron 60minGraduate]

Hills are my downfall!! Hats off to you! View looks lovely 🤩

[SueAppleRun Graduate10 60minGraduate in reply to Allbarron]

We have mostly only walked up hills and ran down, so we went off very gently and barely breathed hard until the last one, 20 seconds isn’t long and i felt a bit confused because you run up 20 then down 20 then have to press the lap button again, i’m sure the next one when we know what we are doing will feel simpler,

[cheekychipmunks Graduate10]

Well done W&S! Hills are fantastic, even better once you’re up at the top! The feeling of achievement is second to none, so keep persevering and one day you’ll grow to look forward to your hill runs. 😀 Brilliant run today. ⭐️⭐️

[SueAppleRun Graduate10 60minGraduate in reply to cheekychipmunks]

Thank you, it was the first one of these and although we went slow and it felt quite easy my quads were a little achy at the end

[Hidden]

Well done you two. You made that sound easy! 👏🏼

We’ve all been on hills today - I was out getting views of the South Downs this morning too. It was beautiful out there. 😊

[SueAppleRun Graduate10 60minGraduate in reply to Hidden]

I guess the other side of the big hill to us

[Dexy5 Graduate10]

Your plan certainly adds interest W&S, although 3 runs a week is better for me. I always walk from home to my starting point which is about 10 minutes, but if driving somewhere to run I just do the 5 min walk advised on C25k. I’ve never thought about that before.

Enjoy your day off.

[SueAppleRun Graduate10 60minGraduate in reply to Dexy5]

At this rate i will be working part of it

[Hidden]

Blimey, you run more than me!! You two are epic. I don't do any of this...cadence stuff or hills or even negative splits so massive credit to you for doing all that jazz and f f f four times a week. I always look forward to your posts. When you do your 10k I'm gonna run around the garden celebrating!!

[SueAppleRun Graduate10 60minGraduate in reply to Hidden]

You might have to wait a while, i’ll be late in the year

[Roxdog Graduate10]

Well done - I live in a flat area and the only hills are bridges or slopes. There are a couple of man made hills I occasionally run up, but as someone from a flat area, hills kill me! Respect to you both!

[SueAppleRun Graduate10 60minGraduate in reply to Roxdog]

Thank you, we mostly avoid the hills too

[Mum22boys Graduate10]

I love the variety of your plan, it's really interesting. Sounds like you had a good session. How many weeks is the plan in total, until you get to 10k?

[SueAppleRun Graduate10 60minGraduate in reply to Mum22boys]

It’s 15 weeks but I can’t see us getting there by then

[Run46 Graduate10]

You guys are really embracing this plan...I'm impressed and I'm sure all the effort will pay off.

As for negative splits I wouldn't worry too much, if you're managing them for the 1st 3k then that's a good start.

I've only ever knowingly managed them perfectly twice in 18 months 😏

[SueAppleRun Graduate10 60minGraduate in reply to Run46]

Well the garmin stopped but i restarted it without saving so the stats for negative splits are a bit up the creek but we are managing some