Last run of Week 4 of Ju-Ju’s Magic 10K Plan completed this morning 💪
Now - the run’s target was an 8K but I was a little naughty 😈 and pushed on for a 9K. I was curious 🧐 to see what time I would do it in and if I’m on target for a sub 60 minutes 10K by the end of the plan ....
I’m personally working towards a 6 minute per K rule so that I can achieve a sub 30 minute 5K each and every 5K+ run 🏃♂️ With this in mind I am aiming for a 54 minute 9K so I’m really happy that it’s come in at 52:23 😃
With an additional 6 minutes I should/could do a 10K sub 60 minutes - in theory!
So I guess by Week 8 I’ll have to push on a bit more for that 60 minute badge 🤦♂️
Moving forwards - all my shorter runs of the week will be intervals of 1K leaving run 2/3 for the longer runs without intervals. Hopefully this will bring me some PB’s in the process 🙏🏻
No PB’s today besides completing my longest run to date 🏃♂️💪
Please don’t put me on the naughty step or @ me 🥺 I needed to let off steam this morning after contemplating another 6 months of no support/work all last week.
The run and extra distance has done me the 🌍 of good!
Happy running all! 🏃♀️ 🏃♂️
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PhoenixRise
Graduate10
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Woo hoo ! 9k ! Nearly there ! It’s funny we’re on the same plan and so close yet so far apart. I was also aiming for 8k today and did it (plus a bit ! Possibly even 9k but hard to say cos my Garmin records warm up/cool down distance aswell which I reckon doesn’t count as I walked it). But I did it super slow - it took me about 1hr 15 mins (and this is just one week after doing my first 60min run). I was deliberately running slow to try to keep heart rate down having read about the benefits of that. Certainly was easier than the 60 min run the week before ! No idea how anyone achieves the speeds you are clocking up but it’s certainly impressive and I guess we’re all different !
Woo hoo! Great work @Juliet202 👍 Nearly there! We can 👀 the 10K finish line! Thanks 🙏🏻 I’ve no idea how people achieve even faster speeds! But as you say, we’re all different ... but all the same with our running 🏃♂️
Wohoo! Longest run!! I bagged that as well today, and then had to take a really long nap due to exhaustion. But loved that run! Congrats to your longest run!!! 🥳
Having read just today a book by Jeff Galloway I’m thinking of putting in some walk-run-walk-run intervals into the 5k run to see if it makes a difference to my exhaustion. When running it I feel absolutely fine! Just afterwards...
Coincidence! I actually did this for my 5K run this week! Well, I did 1K and then walked until my breathing had returned to normal - then repeated 5 times. I’m actually going to switch this to the 4K runs for the rest of the plan 💪
Nice. Will try something like this. I saw Runkeeper had some template run-walk interval workouts programmes, so that is a possibility. Thanks for this.
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
