Well, I've completed 3 runs for the Nike Run Club's 10K programme this week. A Recovery run, Speed Intervals, and a Long Run.
I extended today's Long Run and did my second 5K distance and improved my pace from last week's.
I found this 5K distance a bit tougher. I was running faster than last week's and it was warmer than last week.
But the canal was lovely...
Great photo! Glad you’ve made a great start too!
What did you think of the interval run? Which one was it?
It was the first one and I think it was one minute on and one minute rest. I didn't realise what they were, so I did the faster pace then slowed down to a very slow jog in between. I was looking forward to a run, so I made it one. Not sure I'll be able to do that all the time...
I was looking forward to a run, so I made it one
Intrigued by this. Wouldn’t it have “counted” as a run with walking intervals between the faster sections?
It was my understanding from the guidance that it was a 1 minute run/1 min stop and repeat X 8.
Otherwise a walk/run would definitely count.
The guidance on the run should tell you to walk or jog lightly between intervals (or even stand to recover if you need to)… whatever works for you! The priority is being ready for the next interval, not exactly what you do in between. I’m surprised the coach didn’t say so. Maybe it’s a rogue interval run that’s missing this essential information! All the ones I’ve done have say you should be walking/jogging very lightly in between rather than telling you to stand still.
Interval runs are tough- they still count as proper runs even if you don’t move much in between. I find them harder than steady paced runs of much, much longer durations. It’s just a very different kind of run. I wouldn’t want anyone thinking their run suddenly wasn’t valid if they stood still between those hard efforts. I’d question if the effort was quite right if they weren’t able to keep walking though.
Ok. I'm pretty sure he said stop, put your hands on your head, and recover. But I've got another coming up this week and we'll see what happens...
In that case it sounds like the coach was asking for standing! That’s not the norm but you’ll have loads more ahead and you’ll get to try all sorts of different things. Apologies that I may well have got your run mixed up with a different one. I guess the main point I was making was that standing still can still be part of a valid run. It’s a common misconception that sometimes comes from couch to 5k that only continuous runs count as proper runs which is why I’ve just pushed back a bit on that. I hope it’s taken in the spirit of positivity in which it was intended!
Have fun with your next speed run! Is it intervals again? Hills are my favourites. I’ve got “Runner Up” coming up next for me and I can’t wait!
No worries! I'm still new at this. I'll keep you posted...
I've got a few bridges and locks to 'run up' and they can be tough if they are steep...
Steady as you go and what a beautiful day and a beautiful photo' .
Sounds like a great week of running to me! I found it tough fitting all 5 runs in each week, how have you found it?
I've decided that I'm only doing 3 runs/week on the advice of folks here. I've only been back to running for 14 weeks.
I'll see how it goes. If the 10K training becomes too much, I will do 5 runs in two weeks. (Maybe 6 to keep up the 3 runs/week).
I think I would have found it difficult to find the time, otherwise...
NRC 10k Plan - Week 1/8
Moving beyond 10k
Week 1 Run 1 done!
Week 2 Bridge to 10k done ✔️
Week 1 of jujus 10k plan done ✅ 
