UPDATE Jan 2024: NRC has just added the 10k plan within the NRC App. It’s a newly designed plan, with less overlap of the HM and 10k plan. So looking for the 10k plan within the app might be a better option than following this old NRC plan.
ORIGINAL POST OCT 2022:
I have just updated all links in the NRC 10k plan. So for those who want to follow the NRC 10k plan but are annoyed that there is no easy way to have all audio-guided runs in one place, this document (Google doc) should do it.
Just click on this link, save the webpage to your smartphone Home Screen, and then click on the links that take you to the NRC app and into the correct audio-guided run.
The links did change once, so feel free to let me know if any stop working. I will be starting on this plan next week (Oct 2022), but hopefully, this document might be of use much longer beyond my use.
Thanks for posting makes it a lot easier to follow. But sorry if I'm being dull but if you follow the NRC 10k plan are you expected to run 5 times a week?
You can leave out some runs, and there are some very short runs included within the weeks. The official NRC PDF gives more info.
But what I do is I stretch the week, e.g. 5 runs take me ca 2 weeks, and I just slowly run my way through them, never running more than 3 or 4 times a week. (And at the moment, it’s rather 1-2 runs per week)
I did the same as CBDB for my NRC HM plan and the same thing will apply to this plan. At the start my week was longer than a week and when I lost a couple of weeks to illness and holiday, I skipped runs to do three/four. That got me ready for the HM event I was training for. I usually did one recovery run and one speed run and I always did the long run. You definitely don’t have to do five runs a week and unless you’re a pretty experienced runner, not taking a rest day after a run is a quick route to the injury couch.
CBDB - just to let you know that the links have broken again (at least for me anyway).
And thank you for putting this together - it’s been a lifesaver. Having to manually search for the run today was such a pain after being spoiled with this document.
What a bummer! I wonder if they are doing this intentionally! 😡 I just checked and the link name actually has changed! Will fix it when I can and let you know.
oh thank goodness! It started playing up for me over the weekend…I thought it was something I was doing wrong, have had a few issues with emails etc. I will await your update! 😉
I have just updated all links in the NRC10k plan again, so hopefully it will work for the next few months. But I think there is a pattern emerging that Nike dynamically change the link addresses of the runs, so there is a limited time when the links work.
So let me know if you notice them not working anymore.
I think Yesletsgo MissUnderstanding LottieMW are going through (or almost finishing) the 10k plan, but if you know of others, please consider tagging them. This linked plan does make it easier, I believe.
Well, just be aware that the links do get out of date due to Nike’s strange algorithms , and then I have to redo all links. So if they stop working at some point, let me know. 👍🏽
Was wondering why there was no 10k training plan with guided runs available in the NRC app and how to best approach building up to 10k again in time for the HU HM & 10k. Then I stumbled across this. Brilliant CBDB Thank you! 🙏
I know this post is a bit older but nevertheless still very helpful so I wanted to say thank you.
Started the 10k plan last week and have spent numerous minutes/hours trying to find the right guides. So painful... and don't get me started on the apple watch NRC app...
How I use the plan with the NRC app is as follows:
At the beginning of the week I search out the 5 runs for the week and download them. They then appear under “Downloaded” runs, ready for me to hit play. You also get the satisfaction of a check mark beside the completed runs.
Just noting this, as although my document has links to the guided runs, NRC’s app somehow dynamically changing the links every few months. So after a few month, clicking on it stops working.
So just thought I’d mention this, as I’ve stopped correcting it every time it happens.
I do the same thing. This way you are prepped and ready when running day comes.
The mobile app is pretty straight forward but their Apple Watch app is lacking. There’s no „saved runs“ or „downloaded runs“ which means you have to scroll through all the runs to find the one you are looking for.
But that’s why your spreadsheet is so helpful. 😊
Just gonna control the runs from the phone now (as you have to have it with you anyway for the watch app to work, completely defeating its purpose).
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