CBDB’s Slow Run Fun Plan for post 10k consolidation

[CBDB]

Ok! I’ve finished planning my post 10k consolidation plan for me (and any slow runners)!

At least I’ve finished planning the first 5 weeks, and I’ll see how it goes to see what I might explore what comes after, possibly considering progression to 10miles.

But for now here’s the plan in pdf format:

unwrapp3d.uk/wp-content/upl...

It’s not perfect, too wordy, and it might not be everyone’s cup of running tea, but for those who like to explore new apps, new types of runs, AND who love the Niko Niko slow way of running, I think it might have plenty to offer.

It has:

- one 10k per week

- some Intervall Training and focussed runs just to get used to running at a higher leg turnover or focus on a particular running aspect

- Yoga and Cross Training sections that can be adapted to anyone’s preference but also suggestions in the footnotes of specific cross training (those interested in that part, join our S&F forum)

- some slowER runs, yesss! Even slowER runs! 🤣

- and we’ll be revisiting some apps

I’ll be starting on this plan this Monday next week, but it can be started at any day of the week to fit in Parkruns or such. The pdf has a lot of descriptions but the last page (depicted) has a printable one page table setting out week by week for hanging up on the fridge.

And fuller descriptions are in the pdf, including my definitions of types of runs.

Any suggestions are always welcome. My first target audience is obviously me, but if it provides some fun ideas that others can pick aspects from, that would be an additional bonus!

Happy running everyone!

P.s.: the plan ‘lives’ in our “What Next” Section ( healthunlocked.com/bridgeto... ) and you can also save this post if you want to refer back to it.

[LottieMW Ambassador]

Gosh that IS detailed!

[CBDB Graduate10 in reply to LottieMW]

Yeah, I know 🤭😏 I have a bit too much fun planning (… and the fun gets even more as I start working my way through it). And a bit too wordy, I know. I’m thinking of adding a ‘naked version’ of the same plan just with the running and without apps. But to my liking, it then loses what makes it special to me personally.

[skysue16 Graduate10]

Wow, amazing plan! You must have worked so hard on this, and done a lot of research - well done and thank you for sharing with us all 👍😊I have not used any music or podcasts/apps since doing C25k, although I did have a go at the ‘ ‘stamina’ podcast a few times. I can’t get on with earbuds (what do you recommend?) and worry about not being able to hear traffic, bicycles etc. But maybe your plan will inspire me to try something new 😊

[Hidden in reply to skysue16]

If you can't stand earbuds and worry about hearing traffic, you might look into bone conducting earphones like Aftershokz. You place them on the bone of your face BEFORE you ears and through bone conduction, you hear the music / voices that way, while your ears stay free to hear everything around you. They are expensive though, so if you can try them out in a shop first or with someone who has them, to be sure before you buy, that would be best.

[CBDB Graduate10 in reply to skysue16]

As @blackScorpion suggests, from what I hear the bone conducting headphones seem to be able to combine high audio quality whilst maintaining your listening connection to your surroundings.

But I’ve never used them because of the price. I’m just too afraid to buy something so expensive when according to my experience headphones just don’t last that long. But I’m so tempted.

What I do is buy normal cost headphones that wrap around the ear (I’ll add a pic later today).

The wrap around the ear means that they stay in whilst running and jumping about, but also I can listen with them out if the ear a bit, as they can ‘hang a bit fron the ear’ and this means I can hear everything around me like traffic or dog walkers just saying hi.

[CBDB Graduate10 in reply to CBDB]

Here is the pic of over the ear headphones. I think I remember they cost ca £7 and I got them at a motorway station.

But the important design for me was the over the ear ‘hanger’ that allows me to loosen them to hear the outside.

Headphones

[DylanTheRabbit Graduate10 in reply to skysue16]

I use sleep phones, they are flat on ear headphones that go in a headband. Very comfy, good sound, no sound from wind. I can hear the birds, but unfortunately traffic can drown out the music if they're not turned up very loud. I don't get on with the headband they supply so I've adapted a buff band.

Head band with flat headphones in pockets

[CBDB Graduate10 in reply to DylanTheRabbit]

Wow! I didn’t know such earphones existed. Fab!

[dijep Graduate10 in reply to skysue16]

I also hate earbuds , they always fall out and I didn't like feeling that my ears were blocked up. In the end I bit the bullet and bought some Aftershokz, I was a additionally concerned about how they would feel as I wear glasses. Anyway they are really brilliant, although I have realized that generally I prefer silence when I'm running but I use them while I'm gardening and dog walking.

[CBDB Graduate10 in reply to skysue16]

Just in case it helps, I’ve now added on the last page a naked version, stripped of all audio or apps.

But I can really recommend making your own or adjusting to your preference a consolidation plan, I find it’s a lot of fun!

[IannodaTruffe Graduate10]

That is a great idea, but as you acknowledge, it may not suit every runner.

While I believe it is important to know what you are intending to achieve when you set out on every run, to ensure that you don't randomly do too much too soon, sticking to a rigid plan does not work for all personalities.

I can remember following a training plan as I worked up to ten miles, but on occasions I really resented that regime and it began to rob my running of spontaneity and fun.

Of course, any training plan is flexible, but to my mind it became a tyranny that was dictating my leisure time pursuits. Let's face it, some days you just do not fancy doing intervals.

Adopting a much more free form approach worked far better for me, roughly planning the coming week, but no further. This was fine for me as I was never working towards any formal race or event targets.

Your integration of different forms of running and cross training, is an excellent example of how runners can maximise their training and I applaud the inclusion..............I wish I had done more of that in my first couple of years running...........but I do shy away from the tyranny of timetables.

[CBDB Graduate10 in reply to IannodaTruffe]

Cheers, yes. For me, having these detailed plans for 5 to 8 weeks at a time really works, as it makes me commit to some things that I otherwise would not do and with the plan I actually look forward (with a bit of trepidation) towards these. So new for me will be hill sprints, some of the interval runs. And running 10k every week! 😳

And then I can have a period of flexibility and relaxation into various runs that I decide in the moment.

But yes, I think this kind of plan is not everyone’s cup of tea, as I also am quite extreme in really wanting to try all sorts of different app features.

[Hidden]

The headband Bluetooth music wraps i have found to be excellent. Good quality sound without ramming something in your ear. Just like a headband.I think they are sleep bands if you have a snoring partner but I found them great for running.

[DylanTheRabbit Graduate10 in reply to Hidden]

Sounds like we're using something similar, also keeps your ears warm 🤞🏼

[Hidden in reply to DylanTheRabbit]

Indeed it does👍

[dijep Graduate10]

Wow you must have spent ages working on this, it looks like a good mix of activities. But despite getting the bone conducting headphones and trying various running apps I find silence is my best running partner. When I eventually get back to the magic 10k I will be making my own consolidation plan so I may well nick some of your ideas. Its great to have something to look at as it will spark ideas that others can always add to and adapt, thanks for sharing it.

[CBDB Graduate10 in reply to dijep]

Definitely! Planning for me is also about gearing up and motivating me for the next phase of a running journey! So have fun!

[CBDB Graduate10 in reply to dijep]

Just in case it helps, I’ve added on the last page a naked version, stripped of all audio or apps.

But i can really recommend making your own consolidation plan, I find it’s a lot of fun!

[CBDB Graduate10]

Week 1 is going Good!

Ticking off my plan

[CBDB Graduate10]

Week 1 complete: ✅Writeup at healthunlocked.com/bridgeto...

[CBDB Graduate10]

Week 2 complete: ✅ Write up at healthunlocked.com/bridgeto...

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