NRC 10k Plan - Week 1/8

[CBDB]

Ran a 5k yesterday as part of my first week of the NRC10k plan (all links are at the bottom of this post).

And ok, I cheated a little, as I had run 2 of the other week 1 runs at some point in February as part of the Feb playlist.

So rather than suggesting my 10k plan started yesterday, I fear I retrospectively decided my 10k plan had started last week. And the way I prepare my week, is that I put all my five audio-guided runs for that week in my saved folder on NRC, thus being able to quickly chose from the 5 in that folder (see pic, right).

Those tick boxes are a powerful thing, and I didn’t fancy repeating a run I had recently done.

But I reckon it’s ok, as it will take me longer than 8 weeks anyway, wanting to tick off as many of the audio-guided runs, but also not running on consecutive days. So an NRC week of 5 runs will take me, on average, 1.7 weeks.

This should get me exactly to the 10k point just as the HU HM/10k Virtual race will be underway, announced just a few days ago on our race forum ( healthunlocked.com/marathon... ).

So yesterday’s run was great, 5.1k, and I cannot believe that just in autumn last year, I was struggling with just running for 3 minutes. I had to train back up to 5k from a calf strain injury. But now I’m here, and the 5k felt strong and steady.

And Couch Bennett promised us a 10k audio-guided run for the last week, so I’m very much looking forward to that journey.

Here’s to 10k: here I come!

Some useful links are below:

★ The post with all necessary pointers to the document I created to make links to all audio-guided runs easier to access. These are the runs from the NRC 10k Plan: healthunlocked.com/bridgeto...

★ And Cross-Training, Flexibility, Strengthening workouts, as well as tending to any niggles, head over to our sister forum Strength & Flexibility forum at: healthunlocked.com/strength...

★ A link to a different 10k plan, our HU Bridge 10k Magic Plan at healthunlocked.com/bridgeto...

Keep on keeping on, everyone!

[Chinkoflight]

Great stuff. The 10k is such a big step up from 5k it definitely is as much a buzz as achieving that first 30 minute run and the subsequent 5k in my book. I've done the 10k once but am also looking forward to running an event in company to seal the achievement so I'm doing one longer run a week and some intervals.

[CBDB Graduate10 in reply to Chinkoflight]

Fabulous! I’ll see you on the 10k finishing line! 👏👏👏🏃‍♀️🏃🏾‍♀️🏃‍♂️🏃🏼‍♀️🏃🏾🏃‍♀️

[Doris8 Graduate10]

Well done anothe step up. Look forward to hearing about your journey on your 10 km plan . 😊👏

[CBDB Graduate10 in reply to Doris8]

Thank you! 🥰😃👍🏽

[Yesletsgo Graduate10]

Great to know you're back 'up and running' after all your injuries etc last year. I'm sort of following the plan too. Life is a bit chaotic (in a good way) so I'm using it to suggest speed runs and increasing distance over time rather than sticking to every run on the plan.

See you at the (virtual) 10k starting line

[CBDB Graduate10 in reply to Yesletsgo]

Yes, the official NRC guidance actually suggests you can leave out 2 runs, but to make sure to keep one long run, one speed run, and one recovery run.

See you at 10k!

[MissUnderstanding Administrator Graduate10]

Fantastic! I haven’t done that plan but there’s a lot of cross over with the HM one. You’ll love it! Enjoy!

[CBDB Graduate10 in reply to MissUnderstanding]

Yes, I have a feeling that that is why they haven’t uploaded the 10k plan, as it overlaps too much with HM.

But I don’t think that would bother me, not planning to do a HM… probably ever.

[MissUnderstanding Administrator Graduate10 in reply to CBDB]

That was what I said too 😉

Seriously though, if 10k is the longest distance you fancy, that’s still absolutely brilliant. It’s all about finding what brings us the most joy. 10k is such a great distance to run.

I’m repeating the hm plan and it’s actually really nice to go back and do the runs again.

[CBDB Graduate10 in reply to MissUnderstanding]

yes, it’s the time element.

As I am a super slow runner, when I last managed to get up to 10k and kept running a 10k once a week (I loved running without jeffing, just a continued slow, snail joggle) , it took me 2 hours for a 10k. So the time commitment is substantial. HM would just be too long,.

So 10k is enough for me. 😄👍🏽

[MissUnderstanding Administrator Graduate10 in reply to CBDB]

That sounds entirely sensible! Not that you have to justify having a preference. I love a twenty minute run far more than a twenty five minute run for absolutely no good reason at all. It’s just the perfect “just a run” length for me!

[Yesletsgo Graduate10 in reply to CBDB]

I'm with you on the time thing. My daughter in law did the London Landmarks HM last year. In solidarity I ran 5k starting at around the time she started, then got dressed, had breakfast and drove 2 hours to Brighton and realised she was still running when I got there. I have no idea how I'd keep up that level of effort for 3 1/2 hours or more.

I'd actually tried to get a place on the same HM, I was so pleased I didn't get it once I realised what was involved.

10k however...I did it once and really want to do it again I can 'afford' 90-120 minutes

[CBDB Graduate10 in reply to Yesletsgo]

yes, 10k is the perfect long distance for the slower of us. And I do think the minutes say more of the effort than the distance. E.g. two runners running 60 minutes are more likely to use similar amounts of energy than two runners running 10k with one taking 60 minutes, the other taking 120 minutes. I’ve got no scientific data, but just a hunch judging from my water intake and sweat output. 🤣🤣 For my 10ks I was geared up as if I was going to a HM.

[LottieMW Ambassador]

***Spoiler Alert***🚨😂

…I’m getting to the pointy end of the plan…and you end up running no less than 3 10k runs…oh and a 7 miler too!

Mrs Pedantic here has decided to run all the runs in the plan…just for the fun of it…certainly doing runs I would not have chosen for myself!

Enjoy! 😄

[CBDB Graduate10 in reply to LottieMW]

I’ll join you in the Pedantic couch. I think leaving some runs unticked on my list would haunt me in my dreams! 🤣🤣

[LottieMW Ambassador in reply to CBDB]

😂😂😂

[OldManRunning Graduate10]

Hi CBDB, thanks for the post it's ticking some boxes. Off topic my racing snake son-in-law has been following your calf injury recovery schedule. He's back up to 6.5k and very appreciative 😁

[CBDB Graduate10 in reply to OldManRunning]

Awwwhh, that’s brilliant! Thanks! 👍🏽👏👏🏃‍♀️🏃‍♂️🏃🏾🏃‍♂️🏃‍♀️