Hello All!
Would really appreciate your advice.
I was thinking of using the NRC 10 K plan. As I looked into it today, it has five runs/week. I know I can do 3 or 4 according to CB.
I have just completed my fourth week of consolidation runs (3/week) and the nine weeks of the C25K (3/week).
I would like to run more often, but don't want to set myself up for injury. Is it worthwhile trying the five runs and see how I feel and make a decision then?
Thanks!!!
As a new runner, you need to keep your rest days for at least six months of regular running. That’s really important to try and stay off the injury couch. Two options: either choose three runs each week or make a week last longer and do them all. Either will work-it’s up to you!
Thanks! I need to go back to one of my 'truths' - slow and steady.
It’s more about recognising where you are in your run journey. Some people love running five times a week, or even every day but that has to come at the right time, when you’ve been running regularly for months and months and you’ve built up to it slowly. It’s easy to get carried away with post graduation confidence- I absolutely did!! Being sensible is not my favourite position but it’s absolutely worth it!
Good luck with the 10k programme-it’s a good one!!
Thanks, MU!!
The Magic Plan (pinned post) suggests 3 per week, or there's even a 2 per week version.
Thanks for that...
Hi I'm using the same app and I do 3 runs a week and one of those is a parkrun
MissUnderstanding has given you the advice.. early days... and a high chance for injury if you push too hard. Many folk don't do consecutive runs for at least a year after graduation. Slow and steady... it will get you there... but safely
Thanks very much! I have been slow and steady throughout these last 3 months. I think you get that rush after completing C25K's Week 5 Run 3 (20 min) for the first time and I had the 5K milestone this weekend.
Well done...as you reach milestones, it us so exciting...I remember reaching my first 10 miles...in a rainstorm !!! I was certainly very wet and even more ecstatic!Second time...hailstorm in Wales!!!
I've been running for ten years, I follow the NRC plans, but I don't run on consecutive days, so 5 runs might take well more than a week. Are you just wanting to get to the distance, or do you have an event in mind? Either way better not to push it.
It's just a personal goal. No events. I've still got to do my first 5K event.
Thanks...
I generally run every alternate day, on the other days I do something else, walking or strength training or both. Runners need to do strength training, there are lots of videos and plans out there. I do sometimes run on consecutive days, but not often, there's too much other stuff to do!
I'm not familiar with the NRC 10K plan, but out of the 5 on the HM plan, one is only 15 mins so I tag that on to one of the others, or use it as a warm up for a speed run, then it doesn't make the plan go on too long.
I do strength training once a week atm with a personal trainer who has helped me a lot. I'm trying to make more investments into my health.
I'm working full-time and have commitments two - three evenings each week so I'm pretty pleased to go from nothing to 3 runs/week and one strength training/week.
Sounds like a very good start.
Hi. I’m a big fan of the NRC 10k plan. I ‘almost’ completed it recently before a 10k road race I recklessly entered. For me, the biggest challenge was fitting in 5 runs a week, particularly towards the end of the plan when that includes one or two longer runs, but I work more or less full time and am in my 60s! I have never had a running injury, touch wood. Coach Bennett knows his stuff, even if he is cheesy. You just need to get past that. I’m easily amused so I just smile my way through. You can choose to drop runs to make it work for you. Because I have this stupid thing about completing all the runs, I stupidly dropped rest days towards the end to catch up and fit it all in. The important thing that I learned from doing this programme is that not all runs require huge effort. In fact the majority don’t. It was the first time I realised that running could be fun. Runs can be short and easy effort but are still runs. I love a recovery run. These are all things I didn’t know existed till I did the plan. I believe the weekly pattern is two rest days, three different recovery runs, a speed run and a long run. My advice would be to give it a go. As long as you listen to the advice on the guided runs about effort and listen to your body I think you should get through injury free. Enjoy!
I might add, I was working towards an event. If I hadn’t been, I would have just enjoyed taking longer to finish the plan, as other people, wiser and more experienced than me, have said.
Thanks so much for your post! I really like the idea of making the week 'more' than a week to incorporate more rest days and complete all the runs. This is just a personal goal with no event planned.
Thanks so much to everyone for their advice. I think I'm going to go on with a 3-run/week mindset. I'm a bit nervous about the Speed Run which I'll attempt next. If I find that difficult, I think I will drop back to 5-run/10 days.
No need to 'sprint' this early on.
I'm on the 10k plan at the moment and some weeks I don't fit in all 5 and just stretch the plan week accordingly. As someone said above, I also like to do all the guided runs! But I have been running for over a year so 4-5 runs per week is ok as long as I'm sensible.
Last year I did the Half Marathon plan and stretched the plan weeks so I never ran two days consecutively. It took several months but I got there, so wholly recommend that method!
Good luck!
The NRC plan continues 😁🏃
W2 of 10k plan ✅
NRC 10k 
