This was my second run back after the hamstring tweak, so I have to be delighted that the injury only kept me out for 6 days. My time was faster than Saturday’s comeback run and I felt relatively comfortable. I say relatively because I was finding it hard going at times and wondered if I’d set off at too fast a pace, but actually it was within my comfort zone.
I went through a stage of bailing out on runs around Consolidation Runs 8 and 9. I haven’t bailed out on one since but it crossed my mind fleetingly today during the first toxic 10 minutes that I could stop. I banished such thoughts and carried on with purpose. I’ve been enjoying listening to Coach Bennett on the Nike Running Club app with music playing in the background and during his pauses for breath. This really works for me and I want to work my way up to 10K. I need some advice on how to do this. I have the option of doing JuJu’s Magic Plan (which seems to feature some strange leaps to me) or the ZenLabs 10K app which won’t feature the commentary of somebody like Coach Bennett or Jo Wiley. I’d like to build up to 10K using the NRC app but not sure over what period of time to increase the distance and whether stepping it up say 1K every couple of weeks is good or even whether the runs they have to accommodate different times/distances would be a good way of doing it. They have 45min, 48/50, 60 minute runs and 75/80min and 90 minute runs. I guess I could use those to build up to 10K.
The ZenLabs 10K programme is geared towards running for an hour which is not going to get me anywhere near 10K. Id be grateful for any advice.
I finished today’s run strongly and it’s the first time that I’ve picked my pace up towards the end. Even though it’s a relatively slow pace for 5K, I’m good with that because I know there is more to come if I can keep clear of injury.
week3run1 ✅. 3 x 17 mins with 1 min walks. 
morning run
