Updated NRC 10k Plan with Links

[CBDB]

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.

Happy running!

Here’s to reaching 10k! Again! 

LINK:

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

[SueAppleRun Graduate10 60minGraduate]

That’s really useful to have them all in one place, thank you 😊

[CBDB Graduate10 in reply to SueAppleRun]

😊

[Instructor57 Graduate10]

Very useful, thank you for posting 😊👍

[CBDB Graduate10 in reply to Instructor57]

😊🙏👍🏽

[Oldfloss Administrator Graduate10]

Thanks you... Pinned!

[CBDB Graduate10 in reply to Oldfloss]

Brill! 😊🙏👍🏽

[OldManRunning Graduate10]

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?

[CBDB Graduate10 in reply to OldManRunning]

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)

[MissUnderstanding Administrator Graduate10 in reply to OldManRunning]

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.

[OldManRunning Graduate10]

Thank you I will look that up

[LottieMW Ambassador]

thanks for this CBDB ! How annoying that it’s not all together on the app 😡

I reached 9k on the Magic Plan a few weeks ago, but then decided to go back to short runs…so I might give this a go!

[CBDB Graduate10 in reply to LottieMW]

thanks. Yes, it was annoying me so much I had to find a solution. And I have no clue why they left that plan out! It does not really make sense.

9k! Woohoo!!! You’re almost there again!

[LottieMW Ambassador in reply to CBDB]

I know! But I’m happy to do this plan…it was like “oh next week is 10k”…and I was like…”meh, I can’t be *rsed”…😂

[CBDB Graduate10 in reply to LottieMW]

🤣🤣

[Hedgehogs123 Graduate10]

really helpful, thank you👏👏

[CBDB Graduate10 in reply to Hedgehogs123]

😊💪👍🏽

[Jelybely26]

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.

[CBDB Graduate10 in reply to Jelybely26]

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.

[LottieMW Ambassador in reply to CBDB]

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! 😉

[CBDB Graduate10 in reply to LottieMW]

👍🏽

[CBDB Graduate10 in reply to Jelybely26]

Just finally fixed the links. Took me a bit. 😏

[CBDB Graduate10]

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.

Keep on keeping on!

[Yesletsgo Administrator Graduate10 in reply to CBDB]

Thanks so much for this CBDB

[CBDB Graduate10 in reply to Yesletsgo]

🙂🙃🙂

[LottieMW Ambassador]

Thank you CBDB …fingers crossed these links work for a while…🤞🏼🤞🏼🤞🏼

[CBDB Graduate10 in reply to LottieMW]

🤞🤞🤞

[SueAppleRun Graduate10 60minGraduate]

Thank you so much, I don't know why I hadn't saved this but I hav now

[CBDB Graduate10 in reply to SueAppleRun]

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. 👍🏽

[Birdlady64 Graduate10]

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! 🙏

[CBDB Graduate10 in reply to Birdlady64]

Thank you! Yes, I was originally also stumped that NRC had a 5k and HM but not a 10k plan.

Glad you find it useful. I’m on week 3, so happy 10k-ing!

[StringsandKeys Graduate10]

thanks to you I followed this excellent 10k plan and raced last weekend thank you !

[CBDB Graduate10 in reply to StringsandKeys]

woohooo!! Well done!!!! Fabulous! I’m 4-5 weeks following in your foot steps!

[NovemberRain16 Graduate10]

Hey @CBDB,

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...

So again, THANKS A LOT!

[CBDB Graduate10 in reply to NovemberRain16]

Awwwhh, thank you.

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.

So hope that this is ok.

So great to hear it’s of use!

[NovemberRain16 Graduate10 in reply to CBDB]

Thanks for the heads-up.

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).

[MissUnderstanding Administrator Graduate10]

The links seem to be broken again…I’m just getting the App Store.

App Store screen shot

[CBDB Graduate10 in reply to MissUnderstanding]

What happens if you open it from there? Does it go to the correct link?

[MissUnderstanding Administrator Graduate10 in reply to CBDB]

It just opens the app at the start page.

[NovemberRain16 Graduate10 in reply to MissUnderstanding]

Have you tried a different browser? I've just tested it with Chrome and it works as it should. Might be a cache issue

[CBDB Graduate10 in reply to NovemberRain16]

here’s fingers crossed that this is it. Thank you! 👏🌄

[MissUnderstanding Administrator Graduate10 in reply to NovemberRain16]

Still no joy. I’ve tried clearing the cache too. Same result.

It’s not a big issue for me-I can just look rubs up. Hopefully if anyone else has this issue, they’ll see they’re not alone anyway!

[CBDB Graduate10 in reply to MissUnderstanding]

🙁 Sorry to hear that. But yes, there will be glitches and forewarned is for-armed. Thanks

[NovemberRain16 Graduate10 in reply to MissUnderstanding]

Very strange that it works for some, but not others. Sorry, that's the only idea I could come up with. Maybe delete and reinstall the app?

[MissUnderstanding Administrator Graduate10 in reply to NovemberRain16]

Appreciate the tech support! Thank you!

[NovemberRain16 Graduate10 in reply to MissUnderstanding]

🤣