10k plan

[SueAppleRun]

Jolly old Garmin has a few of these so on a whim I decided to start one. Benchmark run….. 2 mins walking, 5 mins running 2 mins walking…… we’ll this is the run I did on 8th of January 2020 before ending up in hospital on 15th January 2020 with breathing problems and all the major Covid symptoms but of course there was no test for it in those days….. that hospital visit was the reason I stopped smoking, put on weight and slowed down as a runner,

They say comparison is the thief of joy, but I couldn’t help looking back and I’m nearly 2 minutes slower on pace now than I was then, you’d have thought no smoking since then would have made a difference to my breathing and running but I think the extra stone I’m still carrying has counter balanced that…… but even after the health challenges I’ve faced this year I can still run so I’m happy…. let’s see if a plan helps

Run happy all

[Doris8 Graduate10]

Yes you’ve been through a lot . It’s good to vary your runs . Now and again I’ve decided if I’m short of a km at end of walk I’ll slow jog and it is slow jog on grass at market, not as harsh as concrete.

[SueAppleRun Graduate10 60minGraduate in reply to Doris8]

You are doing so well, yes this year has been difficult and still not fully recovered but working and running keeps me sane

[ForbiddenPlanet Graduate10]

Hope the training goes well! I sympathise about your weight issue, being a few stone overweight myself; I don't set myself targets to lose weight as I think I'd just be setting myself up to fail! 😂

[SueAppleRun Graduate10 60minGraduate in reply to ForbiddenPlanet]

My weight piled on when I stopped smoking and it’s not so easy to get rid of it but it can either sit there or go….. I’m ok with it now,

[sparky66 Graduate10 in reply to SueAppleRun]

I stopped smoking 7 years ago and pilled on 3 stone before I done something about it.. it's hard work but the running definitely helped push me towards a healthier diet and lifestyle..youl get there 👍😁

[SueAppleRun Graduate10 60minGraduate in reply to sparky66]

I think without running I would have piled on a lot more

[AlMorr Ambassador Graduate10]

It's a good start for you Willow on your plan to run a 10K, just like C25K take all the runs slowly, you don't need to compare your pace and times to pre Covid, I wish you good luck for your new plan to run a 10K

[SueAppleRun Graduate10 60minGraduate in reply to AlMorr]

Thank you Al, I really need some purpose to my running so it seemed a good idea,

[Oldgirlruns Graduate10]

That sounds like a good plan Sola - I think ShakeAndRun does all her runs like that these days. Gaining weight doesn’t help though, does it - and getting rid is far harder than putting it on! But after the time you’ve had recently, the fact you’re still out running is a huge achievement so feel proud!

[SueAppleRun Graduate10 60minGraduate in reply to Oldgirlruns]

Yes I do and thanks

[Dexy5 Graduate10]

You have been through an awful lot lately WillowandSola, so just do what you can without worrying too much about speed. Don’t forget you are also now running most days, so I don’t think you can compare your performance with before.

I found that my body works best with a 3 run days a week programme, but we are all different. I do a parkrun, a longer slow run and a short intervals type run.

[SueAppleRun Graduate10 60minGraduate in reply to Dexy5]

The Garmin plan is 3 days a week so might work much better for me too thanks Dexy

[Dexy5 Graduate10 in reply to SueAppleRun]

Excellent, and as Oldgirlruns said, Shake-and-run ran Vitality London 10000 using that formula.

[Birdlady64 Graduate10]

Good luck with the plan What courage and determination you've shown, despite all the challenges you've had.

I try not to look back at what was, but focus on the journey ahead. I'm not always successful but, as Coach Bennett would say, every run is a new start

[SueAppleRun Graduate10 60minGraduate in reply to Birdlady64]

I do like the NRC guided runs

[Kat332zz Graduate10]

Good luck with the plan. I’m trying a Garmin 5k with a time goal. So far I’m not much impressed, would love to hear your experience with yours. Today I have a one mile time trial or 1.61km time trial as my Garmin says. I had to do that last Monday too which seems particularly close, but what the heck. Also I haven’t had to do a long run for over three weeks, thinking of just doing one anyway. Atm I’m not getting fitter, according to Garmin, and I’m definitely not loosing weight. The later is probably because I like cake and cheese so much and I’ve had a lot of family birthdays in the last couple of months!!

[SueAppleRun Graduate10 60minGraduate in reply to Kat332zz]

Oh cheese yes that’s my downfall, I’ve so far only run the benchmark run, easy run tomorrow then something about strides, I’ll let you know how it goes

[Beatlesforever Graduate10]

That's great! Having a plan to stick to really helps - at least that's what's worked for me with all my comebacks. I think I'm on number 4 or 5 🙈😅 you have been through an awful lot lately so it's not surprising that you were a bit slower, plus it's been so warm and humid, I'm always slower in these conditions 🥵 But it can also help you to track your fitness progress if that's what you'd like to do. In any case, it's brilliant to see you back out there and itching to run long distances again 😁😁😁 good luck with it! 👍

[SueAppleRun Graduate10 60minGraduate in reply to Beatlesforever]

Thank you so much, I’ve got a new boss too and having a great time at work, on my first day back she downloaded C25K so you can guess what we were talking about

[Beatlesforever Graduate10 in reply to SueAppleRun]

How brilliant is that! 👏👏👏😁😁😁

[taichi1 Graduate10]

Hi Willow....I sympathise with the weight as I gave up smoking 6 months ago and promptly put on 10kg or a stone and a half. Its alot harder taking it off than putting it on 😀...Anyway I read that when you put on weight, you lose about 1.4 secs per mile per pound. So if you put on a stone and you run 5k... then you would run it about 1min 02 seconds slower than if you ran it a stone lighter at your original weight. I was really surprised how much of a difference it made. Anyway it shows it's more the weight than the fitness level if that helps at all. So if you can slowly manage to lose the weight...It will make a massive difference to your times...Hope that helps 😀😀

[SueAppleRun Graduate10 60minGraduate in reply to taichi1]

Wow thank you so much, mind you I’m almost 5 minutes slower over 5k but I can run slowly for much longer

And well done on stopping smoking

[taichi1 Graduate10 in reply to SueAppleRun]

Thanks alot - You too!!!

[SueAppleRun Graduate10 60minGraduate in reply to taichi1]

28 months yesterday 😀

[taichi1 Graduate10 in reply to SueAppleRun]

Wow brilliant!!!

[MamaKeeves Graduate10]

Morning, just wanted to wish you success with your 10k plan - after trying lots of different plans it was the Garmin one that I managed to stick with and that got me to my 10k (which I am referring to as my "first" in order to keep the motivation going to do it again!) Good luck 🤞

[SueAppleRun Graduate10 60minGraduate in reply to MamaKeeves]

Thank you o I have run 10k a couple of times but not for a while, that first 10k is magic isn’t it? I’m hoping by following this plan my next will be stronger if not faster Enjoy your running journey