10 k running plan

[LedZeppelin]

Today i completed week 3 .......7k in 40m and i felt like i could have kept on running , but i made that mistake not so long ago and did 10k ,got out of bed next morning and my legs were like tree trunks ..i know i can and will complete this and get to 10 k by week 8 ...i run at an average pace of 06.27min/km which is like as i am running i can talk if i wanted to without struggling ..what i like about this ju ju's program is the way its structured as 15m followed by 30m then the last work out has you doing slightly more ..it means i dont have to think or dread having to run 10k 3 times per week or everytime i run which would be psychologically draining !!

[Instructor57 Graduate10]

Well done on sticking to the plan 👍You mention the way the plan is structured and that's the key to staying injury free as it's based roughly around the 10% rule.

Good luck with the rest of the plan !

[LedZeppelin Graduate10 in reply to Instructor57]

Thanks !!

[Roxdog Graduate10]

That's brilliant! You may want to think about keeping it nice and slow as you extend your distances on the plan? Good luck!

[LedZeppelin Graduate10 in reply to Roxdog]

Thanks ..yes better run slow and build up To the 10k....once I get to the 10k after a few weeks then and only then will I try to run just slightly faster ...but not much ..I'll just be happy with the 10k ..I do not want to push myself too hard either because I have a mechanical aortic heart valve ..I take warfarin ..I mean not as that makes a lot of difference I'm fixed ..and exercise is good for me .

[Cmoi Graduate10]

Well done LedZeppelin ! Please don't get hung up on pace though, it's distance that counts, not the time it takes. In any case as you progress through the Magic Plan you should expect your pace to decrease as the distance increases.

[LedZeppelin Graduate10 in reply to Cmoi]

Yes thanks ..i will naturally slow down as I progress like you say ..its just that what happened on my 7 k run I was running at a pace which was quite comfortable for me . Eg I could be talking if I wanted to ...and I was running under the TIME program NOT the distance ..so when the timer went off at 44 minutes I knew I had already run 6k from my mobile phone distance app so I just thought I would carry on just to see how far off I was from hitting 7k ...ha ha it was about 15 feet !!!

[nowster Graduate10 in reply to Cmoi]

Agreed! Longer runs are always run slower than short ones.

I can run 1km in just about 4 minutes. There's no way I could keep up that pace for 10km. And I'm even slower at 20km.

And as the distances get longer the time it takes is unimportant -- merely completing the run is an achievement in itself.