Trust the process? (NRC 10k plan)

[Npower93]

I've recently completed the couch to 5k and I've entered a 10k in September eek! I've just started the NRC 10k plan, and tomorrow I've got the 555 seconds run? It feels too short haha - should I trust the process or push it further? I'm worried about my knees and general strength so I'm more inclined to trust that it'll gradually ramp up, but this forum seems super friendly so thought I'd ask!

[RunKRun]

Definitely trust the process. I too did the NRC 10k Training Plan and discovered there were many different ways to run. Distance, time, speed, effort, any combination of these. It was when I discovered you could just enjoy running for its own sake. Variety keeps it interesting and builds on different strengths required to improve overall performance. Most import thing is to enjoy it and learn to tune into your body. Be your best coach! Good luck with your journey. Xx

[Oldfloss Administrator 60minGraduate]

TRUST it.... shortcuts do not usually work out well... tweak by all means, extra rest days, for instance, but not the speed or distance.

As a fairly new runner, ( not sure when you completed C25K), those legs and your running body need nurturing .

How often were you running regularly and what sort of distances were you covering, before starting this? That could impact how you move forward.

As with the C25K programme the runs for the NRC 10K are structured but do require more running time...and your legs and body need to be ready for that.

You say that you are concerned about knees and strength, so you have answered the question, Don't consider moving too far too soon.

There are some really useful exercises for knees and core strength and stamina on the Strength and Flex Forum... it could be really useful to take a look

Other links:

nhs.uk/live-well/exercise/k...

healthunlocked.com/strength......

healthunlocked.com/couchto5...

[Npower93 in reply to Oldfloss]

Oh amazing, thankyou for the links! I've only recently completed the c25k, and my family have history of osteoarthritis and general joint issues so that's really helpful stuff to help build up the muscles there.

I do like the warm ups so far with NRC, I would often forget to do stretches with C25k!

[MissUnderstanding Administrator Graduate10]

Welcome and congratulations on your new starting line! You’ve put yourself in a the position to be taking on a 10k plan and that’s already a massive achievement!

The Nike Run Club plans have five runs a week-for newer runners (and actually, many of the older ones like me!) that’s too much. It’s important to keep your rest days between runs for at least six months of regular running. That also gives you space to do some strength work that will support your knees. Usually people choose three runs a week or make a week last longer to do them all with rest days. It’s up to you!

Personally, I find ten minute runs a bit too short. When I did that week, I extended that one to about fifteen or twenty minutes which is my happy minimum to make it worth putting on a sports bra and get through the toxic ten! It’s only the first week of the program that has those super short runs-it won’t be an issue from week 2! What you don’t want to be doing is adding a whole load of time on top of what your usual running pattern has been.

You might want to pop over to Fun Beyond 10k and Race Support when your event comes around-they’ll wave pom poms and cheer you on! Super friendly over there too!

healthunlocked.com/marathon...

Really good luck to you! It’s a fun programme and I can’t wait to hear how you get on with it!

[VS1975 Graduate10]

Hey Hi, I did NRC 10k on week 6 I felt I could carry on instead of doing 9k I did 10k. So definitely believe if you put in the effort. I did 3 sometimes 4 runs a week, at first I thought some of the runs aren't going to get me to 10k but I persevered with it & did 🏃🏻‍♀️💪🏼 good luck with it & for September.

[Sax64 Graduate10]

I did the magic plan to get to 10k, but it's very sound advice to stick at 3 runs per week for a recent graduate. I graduated last summer, and it's only this year that I've experimented with extra run days. And as long as I'm fit and strong, I'll keep putting a few extra in now, when it feels right to do so, but I'm not running 5 days a week yet. Good luck with your plan

[drl212 60minGraduate]

Well done! I'm on the NRC plan as well. I would stick with it and trust the programme to work. I'm about half-way through but am going to back up a week or two as I've been out of commission with a sinus infection for the last week.