I'm certainly not going to post about every run, but this was my first NRC run in the 8-week plan to get to 10k...
It felt very strange after four 6k runs of 42-45 minutes to run only 3k in a bit over 21 minutes. It feels like a step backwards and part of me was thinking I was already on my own journey to increase my running time, so I could maybe jump into Week 2 or 3 of this, but I followed the "rules".
HOWEVER -
The ideal version of this plan calls for five runs in seven days; that's running on consecutive days twice in a week. I am 61 and have NEVER run on consecutive days! (Or not since I used to play 3 x 90 minute games of hockey in a weekend when I was "a bit" younger...)
This first week at least, I will do three of the runs and then move on to week two.
Has anyone else with my (low) level of experience done this plan? Did you work around the tricky bits by adding extra rest days? Or skip some of the recovery runs? Or actually run five times in seven days?
I do not want to do myself an injury!
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Gthants
60minGraduate
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Fab sunrise pic, gorgeous. I haven't done the NRC plan only Juju's. In that one you can get to 60 minutes and/ or 10k with 3 runs per week. A shorter run (4k for me), a 5k and your longer run that is on the schedule. On my shorter run I did intervals. It was all really doable, and it got me there, all with the aid of NRC guided runs to encourage me on the way. Maybe there is something in your plan you can select for 3 runs each week. Alternatively, spread the runs over 2 weeks. Good luck
Just choose three runs-the speed run, the long run and one other you fancy, or make a week longer than a week. There’s definitely no need to do five runs a week! I did their half marathon plan choosing three of them,
There is no need to do all the runs, exactly as MissUnderstanding says.
One of the things I like about these NRC plans is that they introduce a discipline of trying different runs, different styles of running and generally getting you to think about running. When I was at a similar stage to you I started their HM plan (no 10k plan on the app then) and, although I only got to 8k before life intervened, it really taught me a lot.
You are still at an early stage where you are consolidating your C25K success. Running 3k isn't a step backwards, it's another door opening. Yes, we probably all have a desire to run further or faster but ultimately what is possibly most important to us is to find what it is we like to do best. Running the same run over and over again doesn't help us find this. If you follow the plan you'll try lots of different things and I bet that, like Coach Bennett loves to say 'you'll be a better athlete at the end of it'
Lots of sense here. Part of me thinks - run - just run! It'll be fine! But I'm also thinking about something Coach B said to me (personally, natch) last week - doing the same run over and over is a recipe for disaster. And that applies to distance as much as to the physical space I run in. Mixing it up will help me.
The HM plan is similar; up to 5 runs per week provided, but I just chose 3 ; the long run, an intervals run and maybe another recovery run. The first run each week on HM is just 15 minutes; I decided not to run it, but I listened to it on one of my cool down walks as it had info which was relevant to the whole week. Might be worth checking if 10 k is similar.
When I did the old 10k plan, I ran every one…with the usual 1 or 2 recovery days in between.
If you want a week to be a week…then, as has been said, you can drop 2. It’s best to keep one each of recovery, speed and distance runs.
I ran them all because I felt that I might be tempted to drop the runs I didn’t fancy doing! Who’d have thought that I would have enjoyed hill runs!?!
I’m on my 3rd time around, currently consolidating. I’ve run JuJu’s Plan…both time and distance (as I’m a slow runner), and the old NRC Plan. I’ll be using the new 10k plan…and will run every one! 😊🏃🏻♀️🐌
I’m just into week 3 and I’ve been doing 3 runs a week with rest days between which is working out fine. It will take longer to reach my goal but that’s fine, no rush! I’m nearly 50 and like you only ever done runs with rest days in between and so far no injury!! Good luck with the plan.
I shall be 64 soon, just after my forthcoming half Marathon. I've been running with coach Bennett for almost a year. He knows what's what!! As others have said, either pick three, or do them all with a day between, that's what I do. Or do two of the shorter ones together - I did the 15 min recovery and the 45 min recovery on the same day, or the 15 min recovery to get me to somewhere with a hill (not many of those round here!). I enjoyed them all didn't want to miss any!
Thanks for this! Yes, some of the runs with Coach B (and the mindfulness guy too) and excellent. I find some things he says really on point. And as you say, these runs don't just have to be part of the "course" I can come back to ones I skip (or repeat those I like).
And I love the idea of two runs in a day. Maybe when I'm 64!
I'm doing the nrc 10k plan too and am just starting week 3. I do all five of the runs but with a day's rest in between so each week takes me about 10 days. That way I don't end up dropping the ones in less keen on! Works for me! Best of luck with it. I think it's excellent.
My advice for what its worth with Nike Run 10k training.
Per week.
1 speed run/hill/tempo. Mix it up your choice.
1 long Easy Distance run.
1 recovery run.
So thats 3 runs per week, if you want some light cross training on your recovery day do but don't knock yourself out. Don't over think it and above all take it easy.
well done for getting to that point. I’ve dropped a few squares behind … it’s like a snakes and ladders game, all of us running, isn’t it? 🤣🤣
In regards to consecutive runs: I’m a few years younger but I know consecutive running is not for me at my age and fitness, and has never been even when I was running 10ks regularly.
I conceptualise this as rather relating to do with your rate of healing/recovery, which is of course dependant on metabolism, age, nutrition, fitness, etc.
So my thinking is that young people are more likely to recover faster, so a mix of 5 different runs in one week is more likely to be ok for younger people or for people who -through their lifestyle - have kept up their healing/recovery rate to the level needed when running on consecutive days.
But at my age, it’s more likely that we need that day inbetween to heal, strengthen and recover. My ex-runner hubby suggests mini runs (e.g. 7 - 10 min) would still be ok consecutively, basically ramping up your metabolism without too much impact.
But I keep the day recovery as a golden rule, often even needing two.
And as I don’t like skipping runs (I’m greedy and want to experience them all), I “stretch” my weeks with the NRC plans , which all have 5 runs per week, but include some mini runs.
Good luck! I’ll be reading how you get along! I’ll be hopping along with my own Runkeeper 5k plan!
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