How did that happen ๐Ÿค” : Yesterday's run was a... - Bridge to 10K

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How did that happen ๐Ÿค”

CredenceRainyDay profile image
โ€ข10 Replies

Yesterday's run was a revelation. I've committed to building up to an actual 5K through the November Quest. So all geared up I set my NRC app to 33.30 mins. Not realising that the measure was for distance not time I ran a comfortable run, tiring slightly at the point where I thought I was on 33 mins (3 mins over what I would normally run) When planning my Quest I honestly felt it would be a struggle and I'd need 4 weeks to gradually add the extra 1.5 K to get to 5K. Any hoo the NCR girl announced that I'd run 36 mins and 5K. Dead chuffed but wondering if I should make my November Quest slightly more ambitious? Alternatively I could just consolidate 5K. Any suggestions welcome ๐Ÿ˜

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CredenceRainyDay
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Yesletsgo profile image
YesletsgoAdministratorGraduate10

Well done, congratulations on your 5K!

Some days everything comes together doesn't it?

If it was me I'd get comfortable with 5k before increasing your distance too much, maybe mix things up with some interval runs just so it doesn't get too routine :)

CredenceRainyDay profile image
CredenceRainyDayโ€ข in reply toYesletsgo

Sounds like good advice. Many thanks. Will certainly look into interval runs. Don't know what that is at the moment ๐Ÿคฃ though can guess from the name, sometimes I think I'd benefit from a glossary of running terms. There is so much more to learn ๐Ÿƒ

Yesletsgo profile image
YesletsgoAdministratorGraduate10โ€ข in reply toCredenceRainyDay

An interval run is pretty much what it sounds like. You run for a few minutes at a specified pace, then recover by stopping or slowing right down then run again, either at the same or a different pace. The NRC app has lots of these.

I found the idea very daunting at first because the description mentions '5k pace', '10k pace', 'mile pace' and 'best pace' - how could I do the run if I didn't know my paces as I'd only run 5k a couple of times and 10k was way beyond my capabilities?

All was revealed when I did the run. It's not about how fast you're running it's about the effort you make. So you imagine a scale of 1-10 where 1 is going really slowly and 10 is flat out, the other paces are different points in the scale so eg 10k pace is a 6/10 effort. You will get used to it, the NRC coaches are really good at explaining it.

The other run you might try is a fartlek, a Swedish word meaning 'speed play'. Similar to intervals in that you vary your speed but it's a continuous run, no recovery periods. (Coach Bennett makes a lot of bad jokes about fartleks. it's up to you whether you laugh ;) )

Have a look at the app, they really are good fun

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

Well done you ๐Ÿ˜€ that's a good run and 5k is special, especially the first one. I'd consolidate for a while, give one run a week to 5k and do other things on the other days.

CredenceRainyDay profile image
CredenceRainyDayโ€ข in reply toSueAppleRun

Thanks for your encouragement and good advice. ๐Ÿ‘ Definitely feels like the right thing to do.

apatsyf profile image
apatsyfGraduate10

That's a jolly good time for your first 5k. Well done and ๐Ÿ…- a special run. Definitely consolidate for a while. Then you could increase the distance or time slowly - I enjoyed Juju's Magic Plan... you can find it somewhere on here. Have fun!!

Will give this plan a look. Many thanks apatsyf ๐Ÿ˜ Everyone on this platform is so generous with their encouragement. Thank you also for the emoji medal ๐Ÿƒ

Oldfloss profile image
OldflossAdministratorGraduate10

Well done you! Just go with it, for a while would me my advice... get comfy as Yesletsgo suggests with 5K, so minutes and plus runs and do shake things up... shorter runs, new routes and the lovely longer relaxed runs that build every single thing up

MissUnderstanding profile image
MissUnderstandingAdministratorGraduate10

Fantastic news! Thatโ€™s such a milestone. You deserve some serious celebrations!

You had some brilliant suggestions already. You could combine using the time based magic plan structure with using the Nike Run Club app by picking runs of the right time length. Their guided speed runs are brilliant for getting started with this sort of running. They focus on effort not actual pace numbers. โ€œFirst speed runโ€ is a great one to start with! Itโ€™s really important to make sure you warm up well (especially in cold weather!) and you donโ€™t need to push too hard. There are a lot of fans on here. Keep most of your runs at a comfortable pace-no more than 20% faster to 80% easyโ€ฆthatโ€™s what the elite runners do too! I should warn youโ€ฆitโ€™s addictive!

Wine profile image
Wine

Well done congrstulations

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