I really enjoyed my run this morning and it got me thinking. What makes a good run? I’ve read that the best runs are the ones that you recover from!
I set out early today, at about 7 a.m. It was cool, but not cold. My heart rate stays down much better when it’s colder, but if it’s too cold I take a lot longer to warm up. Today it was perfect. Could have worn my shorts, but was not uncomfortable in leggings. My warm up was about 10 minutes of jogging and walking which helps to stop my heart rate spiking at the start of a run and also helps with the Toxic Ten.
I follow a plan and today’s run was a 12 minute Faster Finish at the end of a low HR run. To have a bit of workout at the end of a run is very satisfying! I had already run for 40 minutes at that point, so I was also feeling good about my stamina. I knew that I had successfully stayed in the right heart rate zones, and was not tired at all. My watch buzzed and told me it was time to increase pace and I did this gradually today! Sometimes it’s tempting just to RUN but I resisted and worked up gradually to the correct pace range. It wasn’t meant to be a racing finish. I had planned to finish at Tesco so I could grab a coffee, which is what I did. And a piece of cake!
Looking at my stats it was a textbook run. I kept to the zones. I have got to the point now where I’m longing not to be restricted by anything and just go out and run, but I committed to get up to an easy effort 10K like this and I’ve only got another few weeks to go 😊. I’m at 8K. My resting heart rate is really low now and my stamina is so much improved. I don’t get really tired on a run unless it’s intervals! This plan has been really good for me. I don’t doubt that I could do 10K now, but I’ll wait for it to appear on my plan! 😊
Written by
Jools2020
Graduate10
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It's the process, isn't it. Your body is making the effort the whole time, you're just used to it and have stored energy and muscle memory to push yourself through. You have the fitness and the discipline to make it seem "easy".
Yes, you’re right. Also, I know I would not have done the intervals on my own. Not to the extent that they’ve been in my plan! For example, 6 x 3 minute long intervals? I would have passed that one by for sure! Yet - I completed it. 8 x 1 minute intervals in Zone 5 uphill? No way! Yet - successfully completed (with a lot of huffing and puffing). It hasn’t all been easy running. I’ve only done it because there’s someone looking at my stats! That’s what’s made the difference for me. My main issue has been lack of confidence in my own ability.
If you find the right plan, yes it does! I have followed this one so well because I’m lazy. I don’t have to think - I just do it! My coach does the rest 😊
But I’ve had to find patience, it’s not been fast progress.
That's brilliant Jools, I can feel your enthusiasm and joy at what this plan has done for you. Sounds just what I need! Look forward to seeing that pic at the end of your easy 10k!
I redid C25K last year after having to stop for 3 months. I was doing fine! Then I caught Covid! I despaired of ever being able to recover my fitness. An avert for The Online Running Coach appeared in my feed and I spoke to Liam, the owner. In a nutshell, it’s a plan that’s tailored to me - mostly easy running, lengthening the long run each week (because I want to be able to run an easy effort 10K). Also incorporating intervals. I get feedback from my coach and she tweaks my plan. It’s really worked for me! I’m so much fitter than when I started. Today’s run of 75 minutes was faster than last time I did it - a low heartrate run. (7.6 km done). Wasn’t out of breath at all.
The plan isn’t rocket science but I needed the motivation, so someone looking at my stats and advising me was what I wanted to do. I’ve only about 5 weeks left but I doubt I’ll renew as I’m fine on my own now!
Hi Jools, i love your story and really interested in your 10 min warm up plan of running and walking and your mention of a coach. Can you tell me where you got the coach and the plan from.
Hi, yes - the ad initially just appeared in my Facebook feed. The company is “The Online Running Coach” Initially Liam will have a chat to you about your goals and talk about costs. You’ll have to do a benchmark run and from that he will set out your zones and a plan, which is constantly being fine tuned according to how you are doing and your feedback. You would also do strength training - and they provide videos for that. It’s been a lot of fun!
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A good week to run
When is it ok to run back to back days?
Speed run b4 the half (well, 10k!)
