Runners are bonkers… and NRC’s 10k plan with links

[CBDB]

We runners must be mad, as I’ve just spent the last 90 minutes putting links into a word document, in which I copied NRC 10k plan to have direct links that I can click on, and it will bring up the correct audio-guided run!

I will upload a file soon and send over a link, but I want to add some completion boxes and formatting. ( +++ UPDATE +++ Link at end of post)

Famously, the 10k plan had always been missing from NRC app, being only available as a non-clickable pdf on the Nike website. The NRC app had a beginners plan, a 5k plan and a half marathon plan. Recently in an update, a marathon plan was added.

And maybe by the time I start my 10k journey, Nike will have gotten around to adding the 10k plan, but if not, I’m prepared. (But I’m more than 8 weeks away from that!)

Even madder is that hubby spent the same time cutting a path on our favourite route that he likes walking and I use for running. He even lost his father's scythe just because he set it down for a minute whilst cutting with shears, and it had gotten so dark that without a torch, he couldn’t find it again!

So that’ll mean he’ll be out first thing in the morning retrieving his scythe, and I’ll be not long after, running an NRC Speed run, listed in my current plan.

What mad running-related things are you then up to?

+++ UPDATE +++

Finally, I’ve uploaded it and made it nice.

docs.google.com/document/d/...

It should open, (you can say “no thanks” when it asks to use an Google docs app to edit).

And you can download or click on the links from the Google-Docs webpage.

You can also download and pin to your fridge.

Clicking on NRC audio-guided run-links should open your NRC app and load the right run.

So I’ve got my fingers crossed that it works. It does on my phone.

[Me_time Graduate10]

I used to think that everytime I would see someone running in rain, storm, at midnight, at dawn, in cold and this week I ended up running in rain and hail after Sunset. Shook my head as I realised I have officially joined the mad runners club 🤣

[CBDB Graduate10 in reply to Me_time]

🤣🤣🤣👍🏽👏

[SueAppleRun Graduate10 60minGraduate]

No mad running related things here but have just been to the highest hill around to watch lightening, tempting to get out and run in the rain

[CBDB Graduate10 in reply to SueAppleRun]

Ha ha wanting to run during a lightning storm… it’s pretty close to “mad runners” 🤣🤣

[johannasweet Graduate10]

Oh. My. Gosh! I had spotted your post late Friday (Melbourne time), but didn't have time to read it. But it prompted me to look for the NRC 10k running plan, and I was dismayed to find the PDF which didn't even have the right names for the relevant guided runs. I can't even find from week one the "Next Speed Run" in my app. So I am watching with keen interest for your upload as I have found I really enjoy the guided runs from the NRC app and I don't want to do 5k nor half marathon plans...

[CBDB Graduate10 in reply to johannasweet]

Ok, I got to get my act together and upload these then. Will do this week! Will post notification also here!

[johannasweet Graduate10 in reply to CBDB]

don't let me pressure you! I will be watching with interest though!!

[CBDB Graduate10 in reply to johannasweet]

💛👍🏽

[CBDB Graduate10 in reply to johannasweet]

Finally, I’ve uploaded it and made it nice.

docs.google.com/document/d/...

It should open, (you can say “no thanks” when it asks to use an Google docs app to edit).

And you can download or click on the links from the Google-Docs webpage.

You can also download and pin to your fridge.

Clicking on NRC audio-guided run-links should open your NRC app and load the right run.

So I’ve got my fingers crossed that it works. It does on my phone.

[MissUnderstanding Administrator Graduate10 in reply to CBDB]

I was just looking at the pdf version this morning and wishing that something better existed to go in my run book-thanks so much!!!!

[CBDB Graduate10 in reply to MissUnderstanding]

Ohhh you’re fast! Let me know if it works! I’ve not done too much testing. And I know there is an issue with NRC nationality. (European setting gives you less audio guided runs!)

[CBDB Graduate10 in reply to CBDB]

Oh I just also realised that you can’t be on a plan in NRC, as it doesn’t override your planned runs.

That’s a bit of a bummer, but we may have to live with that.

[MissUnderstanding Administrator Graduate10 in reply to CBDB]

Just had a go and it’s sending me to my HM plan current week. Never mind…This one can come after I’ve finished that one. Thanks again for doing this.

[CBDB Graduate10 in reply to MissUnderstanding]

Yeah, I realised that now as well as I’m midway on the NRC 5k plan and don’t want to end that. So we’ll just have to be patient I think. 🤣🤣

[MissUnderstanding Administrator Graduate10 in reply to CBDB]

Patience is a virtue and all that…

Thought of you this morning. I did the NRC five minute run followed straight with the first fartlek run (early to beat the heat which was sort of successful). Wouldn’t have thought to do two back to back before reading you were doing that! It was just the right run for what I wanted. Good tip that one!

[CBDB Graduate10 in reply to MissUnderstanding]

Brill!! Yeah, it works well I think. Although I’m sure Coach Bennett would say the 5-min runs are intended to be just that. So we’re not exactly following Coach Bennett’s plan! 🤣🤣 But it certainly has also given me the confidence to consider doing just a 5-min run.

So now I’m thinking that once I’ve trained up to 10k again (by end of year) , I might just try running 4 or 5 times per week, but with one or two really short 5-7 min runs.

Until now, I’ve rigidly stuck to one to two recovery days in between every single run.

Running keeps throwing up such intriguing conundrums, doesn’t it!

Well done, I think you’re progressing brilliantly!

[MissUnderstanding Administrator Graduate10 in reply to CBDB]

Thanks! It’s nice to be on a bit of a roll at the moment. You definitely have a point about the intention of the run not being a warm up for another run! Exactly the same as you, it would make me more likely to do a short run like that. I think it’s one of the downsides of c25k that there’s a big emphasis on getting to 30 minutes that you can think (I certainly did!) that it’s got to be that long to count as a good run. I’ve enjoyed the shorter recovery runs, particularly in the heat.

There are so many options for where to go with running. It’s hard to choose! Good luck with the 10k aim. I have every confidence you’ll get there!

[nowster Graduate10 in reply to CBDB]

Personally I don't think 5 minutes is quite enough to get things going.

You need to get a little past the Toxic Ten, and start up the metabolism.

Five minutes wouldn't do that for me.

That's why during my RED January stint, my very shortest runs were about 12 minutes long.

[CBDB Graduate10 in reply to nowster]

Yes, 12 min sounds good.

I’ve never experienced the toxic 10, though.

And once you’ve completed a 5min warm-up walk and a 5min cool-down walk (I religiously do both), you are at 15 min session, which includes only 5 min running.

I think that works.

My routes should work with those scenarios as well:

I step out of house and from there, up the street, turn right until I reach the field path, it’s 5 min. I dynamically stretch there at sign-post.

5 min on a field path out and back, with an optional hill at the end.

Back to the start of the field path . And the walk back takes my 5-min cool-down.

Perfect. 👍🏽💪

[nowster Graduate10 in reply to CBDB]

The five minute warm up walk never gets my heart rate up sufficiently to count. It does get the muscles moving though.

[johannasweet Graduate10]

OMG! You are amazing! It works beautifully! I'm in Australia and couldn't find the "Next Speed run" and I thought I may not have access to it here, but your link takes me straight there! Thank you so much!

[CBDB Graduate10 in reply to johannasweet]

Oh brilliant! That’s so great to hear! 😃👍🏽