Nike Run Club 10k Plan…Week 1 liftoff!

[MissUnderstanding]

I’m super excited that this has landed in the Nike Run Club app after only existing as a pdf for ages. I feel it’s my duty as an admin (and massive Coach Bennett groupie!) to try it out. I’ve done their Half Marathon plan a few times before so I know what to expect…there are some recovery runs, a speed run and a long run each week. As an extra bonus, there are workouts too.

I’m already doing a good amount of strength and flexibility work at the gym and cross training too (swimming, spin and Zumba) so I should be set up to have a very nice time with it.

So far, I’ve watched the intro from Coach B and downloaded all my runs for the week. On offer are:

Recovery runs

Today’s 3k run

555 seconds run

Best run ever

Speed run

First speed run

Long run

4k starting lines

Workouts

5-min runner’s body weight burn: standing core

5-min runner’s yoga: warm up stretches

This all looks very doable with the running I’ve done recently, but I’ll adapt as I need to. I’ve been running long enough to go out on consecutive days but I doubt I’ll be doing five runs a week!

There’s something super exciting about kicking off a new plan at next year! Anyone tempted to join me in road (or treadmill/trail!) testing this one?

[Annieapple]

🍏Go, MissU, go!! All I know that with Coach B you will do it!! Love his training plans. The 5K worked well for me … this new 10k with add ins sounds excellent… So good to have figured out your new year goal.. Well done!!

[MissUnderstanding Administrator Graduate10 in reply to Annieapple]

I haven’t done that 5k programme but you’re not alone in having enjoyed it! Let’s face it, anything with Coach B involved is going to be good. I’m ready for it to be New Year’s Day already so I can get started!

[Oldfloss Administrator Graduate10]

All sounding zooming good!!!! Look forward to your posts of your runs.I tried this once but it didn't suit me...so I'm Ju's Magic Plan again...

Will be really good to see how you fare!

Remember though...I am CB's best girl!

🤣

[MissUnderstanding Administrator Graduate10 in reply to Oldfloss]

This 10k plan is a new one-it’s different from the pdf plan and hasn’t been up long. I think it must have been revamped. The magic plan is great though-have fun!

I will gladly share CB with you! He’s got quite a following round here! 😂

[Oldfloss Administrator Graduate10 in reply to MissUnderstanding]

Oh right!!! Maybe I need to take a look??

[CBDB Graduate10]

WOOOHOOOO!!!! Finally!!! I can’t wait to start on this, but I think I may have to be patient and consolidate my 5ks first. I’ll join you in Feb on this plan, though!

I have waited for this for ages, and the last two times got by with my clumsy linked google docs, but having it in the app is soooooo much better!!!!

Woohooo!!!

[CBDB Graduate10]

I’m even more excited now! I’ve had a look and they totally re-did the plan with different runs! So there might be much less overlap now between 10k and HM plan, I would think!

Oooohhhhh, maybe I’ll join you for week 1 in January and will just repeat it until I’m ready to move to week 2.

Sooo exciting!!!

(Can you tell I’m excited?!😝)

[MissUnderstanding Administrator Graduate10 in reply to CBDB]

I know…it’s so good isn’t it! I thought they’d just put the old one into app form but it looks to have been totally done over. I really like the idea of the suggested workouts and the whole thing looks to start more gently which is perfect for where I am now. I’m sure you’ll have a great time when you pick it up, whenever works best for you. Exciting times!

[GTFC Graduate10]

Woo-hoooo!! This sounds perfect MissUnderstanding 🎯 Sounds interesting too with runs to mix things up. Looking forward to reading about your progress 👏👏👏👏👏

[MissUnderstanding Administrator Graduate10 in reply to GTFC]

It’s come at a such a perfect time! I took a good chunk off my 5k time earlier this year and I was planning to try attacking my 10k but it’s been covid, flu, pulled chest muscles and all sorts of other stuff going on. I’m really looking forward to trying something new now things finally seem on track again.

Happy Christmas and New Year to you and Tasha! 🎄🎉❤️

[SueAppleRun Graduate10 60minGraduate]

I saw that plan was added and got super excited when 2, I got ill and 2, I'll be taking a 4 week break after my eye op, so I'll watch with interest your progress

[MissUnderstanding Administrator Graduate10 in reply to SueAppleRun]

Really good luck to you with the recovery from illness and the op too. This looks quite gentle so it may well be a good one to use as a comeback-I’m super excited about getting started! You’ll be back before you know it too ❤️

[SueAppleRun Graduate10 60minGraduate in reply to MissUnderstanding]

I had a look and yes it might, I'll think about it after my eye op, I'm going to concentrate on walking and getting totally better for the next few weeks

[MissUnderstanding Administrator Graduate10 in reply to SueAppleRun]

That’s definitely the right call. See how you feel when you’re ready to come back. ❤️

[Oldfloss Administrator Graduate10]

I'm still only finding the old one???

[MissUnderstanding Administrator Graduate10 in reply to Oldfloss]

Oh no! Have you got the up to date version of the app? There was no 10k plan at all until very recently-only the pdf version CBDB has posted about and put up links to. One appeared in the app in the past week or so (I think!). That was when I noticed it. It looks quite different to the one before-only one speed run, workout suggestions and the runs all look shorter than the old week one. It’ll be interesting to see how it compares.

Good luck finding the updated Coach Bennett!!

[Oldfloss Administrator Graduate10 in reply to MissUnderstanding]

Got it...just didn't look properly xxx Thanks you x

[MissUnderstanding Administrator Graduate10 in reply to Oldfloss]

Fantastic! The app is a bit glitchy sometimes and I wondered if it hadn’t downloaded. Hooray! 🎉

[Yesletsgo Administrator Graduate10]

Ooh, you've made my day MissUnderstanding , it looks really good! Can't think why it's taken NRC so long to sort this out.

That's my New Years Resolution sorted out!!

[MissUnderstanding Administrator Graduate10 in reply to Yesletsgo]

chrisl72 put me on to it earlier this week! It made my day too! It’s come at just the right time too. I’ve been itching to have a go at 10k again and it’ll be so much fun to do it with the Bennett. Hooray!!!🎉

[Oldfloss Administrator Graduate10 in reply to Yesletsgo]

I think there could be a few of us ??? I may just have had my head turned again by CB ! x

[MissUnderstanding Administrator Graduate10 in reply to Oldfloss]

You’re not alone there! I was planning on going off with Hal Higdon or some bloke from Runner’s World but Coach B has come up with the goods to win me over!

[Yesletsgo Administrator Graduate10 in reply to MissUnderstanding]

You were going to two time Coach B?? Tut tut tut you fickle young lady you 😂

[MissUnderstanding Administrator Graduate10 in reply to Yesletsgo]

😂😂😂

[chrisl72 Graduate10]

Count me in, I'll likely get to it in February so you'll have a head start on me

[MissUnderstanding Administrator Graduate10 in reply to chrisl72]

Fantastic! I’ll let you know which runs are fun. I’ve definitely done some before and I’m sure you’ll remember some too!

[misswobble Graduate10]

Good luck ! Have fun out there with CB 😀🏃‍♀️

[MissUnderstanding Administrator Graduate10 in reply to misswobble]

Thank you! It’s always a fun run with CB! 😂❤️🏃‍♀️

[misswobble Graduate10 in reply to MissUnderstanding]

I love his call and return stuff. You can shout back at him as loud as you like when you’re out on your lonesome in the wide blue yonder 🤪

Daniel the engineer reminds me of Radar O’Riley in M.A.S.H. 😀

The two-hour run where he talks about his brother is very funny 😆

It’ll be starting a new plan today. Dunno which one yet 🤔

[MissUnderstanding Administrator Graduate10 in reply to misswobble]

Ooh exciting! New plan day is so exciting. Can’t wait to hear what you’re going to be doing.

I often find myself chatting or laughing out loud when I’m running. Luckily I’m rural and it’s only the sheep and cows to see me most of the time. Daniel is great. They’re such a good combo!

[misswobble Graduate10 in reply to MissUnderstanding]

He’s the man for me. A marriage made in heaven 🥰

you can sign up for his free emails if you can’t get enough of him on your runs. I think you can even subscribe for more content 🙂

[Curlygurly2 Graduate10]

Ooohh!! Runner's weight burn - standing core! That sounds right up my street....runs off to look!

[MissUnderstanding Administrator Graduate10 in reply to Curlygurly2]

Brilliant! I’ve used the Nike Training Club app (a bit!) before and like their workouts. Have fun!

[Curlygurly2 Graduate10 in reply to MissUnderstanding]

I looked but can't find that particular workout, maybe you have to sign up for the plan. I'm still doing my HM plan, and I don't think you can have two plans going. Let me know if it's good. xx

[MissUnderstanding Administrator Graduate10 in reply to Curlygurly2]

Doh! You’re right, it’s onl possibly to have one plan at a time and it loses all your progress if you leave it. I’ll let you know what I think!

That HM plan is great…have fun! X

[Curlygurly2 Graduate10 in reply to MissUnderstanding]

Yes, I'm enjoying it, and still use the earlier podcasts in it. Last time I restarted the plan I had to download all of them again. I've done every single one except the two longest, and they were scuppered by weather - 20K ruined by low sun in my eyes and I just couldn't see where I was going, then I nearly got blown into the river last week on the 21K, I thought it prudent to abort! I'll tick them off soon, got my race in March.

[Fiadh79 Graduate10]

Since everyone is recommending this I might have a look. How do the speed sessions work? How do you know how fast to run each section?

[MissUnderstanding Administrator Graduate10 in reply to Fiadh79]

The speed sessions are brilliant fun. They’re done on effort so it doesn’t matter how fast you’re going. On some days my 7/10 effort is faster than on other days, and it’s always slower going up a hill! All you need to do is listen to the instructions and try your best. It’s ok to take it easier than they suggest or do a few less intervals as you’re getting used to it. The most common mistake newbies make is assuming speed runs are all about sprinting or going as fast as you can, but often it’s just about pushing a little harder than your comfy pace. You could do the whole plan without doing any of the speed runs if they’re not your thing. I wasn’t expecting to love them but I really do!

[Fiadh79 Graduate10 in reply to MissUnderstanding]

Oh, that sounds perfect! I had a quick look at one of the speed sessions for the 5k plan (I'm not doing it but looked into it ages ago) and it sounds good.

I could do with some speed sessions - I have tried some just on my own and didn't really get much out of it, so this might be just what I need!

[misswobble Graduate10 in reply to Fiadh79]

they’re great! All is explained plus your hand is held to the last gasp which is just what we need when we start to flag and fear we might not reach the end. Having someone saying all the right things is so reassuring 🏃‍♀️

[LottieMW Ambassador]

I think this plan was around earlier this year on the app…I’m sure I completed it instead of the Magic Plan? Is it an update?

Anyway…I love the variety of runs it gives you…I ran them all…but obviously each ‘week’ took more than 7 days…

…unfortunately I can’t join you just yet…currently on W7 of C25k for the 3rd time!🤣 🏃🏻‍♀️🐌

[MissUnderstanding Administrator Graduate10 in reply to LottieMW]

Fantastic news with your rerun going so well! Week 7 is serious stuff-you’ll need an extra big graduate badge soon!!! Some mega celebrations will be needed.

The app is a bit strange and glitchy so maybe the plan was on…I missed it but I’m often in my own world and things pass me by. There was a pdf version which had two speed runs and different recovery runs. I’ve finished my coffee so time for me to put the kit on and do run 1! It’s currently dry which is a bit of a novelty!!!

Enjoy your C25k runs…you’re doing so well with it. ❤️

[LottieMW Ambassador in reply to MissUnderstanding]

Thank you 😊

Well, I just had a look…and it was the google doc, with hyperlinks. I had it saved on my phone so I could link direct to the run on the NRC app. Our link is still working…

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

I’ll have look and see if the runs are the same…

[RiceAndPeas]

I'm intrigued, I haven't tried the NRC app so will follow along with interest.

[MissUnderstanding Administrator Graduate10 in reply to RiceAndPeas]

Excellent! I had a lot of fun on this morning’s run. The guided runs are a bit marmite. They can be cheesy but they work well for me. It’s free so easily deletable if it’s not your thing.