NRC 10k Plan: Week 4 done but not quite done

[CBDB]

Week 4 of the plan is ticked off in my NRC app, having run the 5 mile run this morning.

However, my Runkeeper rather tells me that it was 4.5 miles (7.2 km), and not the full 5 miles. The run felt quite exhausting, although I jeffed it (1 min / 1 min)

I knew I wouldn’t manage 8k running continuously on this hilly route, and I wanted to try jeffing on my longer runs.

Runkeeper has a custom workout function, where one can put in 1 min fast and 1 min slow, and check the box “repeat indefinitely”. It’s perfect for jeffing. So I made sure Runkeeper would only tell me when to run (fast) and when to walk (slow), and NRC’s Coach Bennett would come in only here and there, encouraging me on the 5 mile run.

So most of my run was in silence, listening to nature in spring.

I also extended my route to a country road up a steep hill. And that was the point where I reached my turn-around time a tad too early; that second hill on that winding road just felt too much when also extending distance.

By the last 2 km I knew I wouldn’t manage the full 8k. But that’s ok. I know from my last two 10k training programs, the 6-8k distance is a point where I often get stuck. And I think I just need to let my body catch up before I push through to 9k.

So I might repeat this 8k run before moving to the next long run in the 5th week of the plan.

Happy running, everyone!

Some useful links are below:

★ NRC 10k Plan with links: 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...

★ My Progress - Week 1 healthunlocked.com/bridgeto...

★ My Progress - Week 2 healthunlocked.com/bridgeto...

★ My Progress - Week 3 healthunlocked.com/bridgeto...

Keep on keeping on, everyone!

[Doris8 Graduate10]

That looks like a steep hill, don’t fancy it myself. . 7.2 km is still quite a distance, well done . Your doing brill!!😊

[CBDB Graduate10 in reply to Doris8]

Awwwhh thank you! 😊 🙏

[backintime Graduate10]

ugh, hills, the bane of my life where I live, I feel your pain! Sounds like you did excellent though, 7.2km is nothing to be sneezed at!

[CBDB Graduate10 in reply to backintime]

that’s right! Right?

Thank you so much! 😊 ☺️🙏

[LottieMW Ambassador]

Well done CBDB 👏🏼…week 4 ✅

You know your body best…and it’s great to be flexible. I know I ran some extra shorter runs when I didn’t have time for a long run.

Hills are a pain, but they build strength…and I often feel a greater sense of accomplishment when I’ve ran a hilly route 😊

Roll on Week 5! 🏃🏻‍♀️🐌🙌🏼

[CBDB Graduate10 in reply to LottieMW]

Yey! Week 5, here I come!

[Birdlady64 Graduate10]

I hate hills! You're doing brilliantly. I seem stuck at about week 3 of the plan.

[CBDB Graduate10 in reply to Birdlady64]

Thank you. Well, I might get stuck at 8k. I usually spend triple the time at 8k as any plan suggests 🤣🤣. But I see it as the body catching up, so maybe we’re not ‘stuck’, but more invisible parts of us are strengthening!

And hills do this as well, but boy did I not like seeing them in this last run! They feel better when I expect them, but hills on a new route are the worst!