Welcome to Week 2 of the Group 10k! I know that officially starts tomorrow but I thought it would be helpful to share the runs today for planning/excitement purposes!
How are things going for you? Have you had any highs or lows so far? Do you feel on track? Are you adapting?
The weather has been a challenge. Is anyone else dealing with snow or epic puddles?!! I practically had to swim through this one! (See photo)
Here are the runs for the Nike Run Club and Magic Plans ready for this week. Choose the one you’re following and let us know how they go…
Nike Run Club: 7 weeks to go
Choose 3:
Recovery runs: 14 minute Fourteen minute run
16.40 minutes 1000 second run
25 minutes Twenty five minute run
Speed run: 25 minutes Next speed run
Long Run: 5k 5k finish lines
Magic Plan
Time based 15mins 30mins 39mins
Distance based 3km 5km 6km
Good luck team!
MissU
PS: If you missed our first post with loads of useful information, you can find that here..,
Oh-oh, I gave my third run a miss last night, too cold and dark and wet... and too tired after my first day back at work... The couch was too much of a temptation! Raced my kids on MarioKart instead 😜
I'll have to fight myself to manage a run outside tonight!!!
The weather has been….challenging! When it’s icy or unsafe, I don’t run either. There are often good options on YouTube for indoor exercise (I like yoga with Adriene) or sometimes an extra recovery day really does us good. Hope you had a good evening, whatever you did. Good luck this week!
Thanks, Miss Understanding! I managed the third run yesterday evening, the weather was milder and not so wet. Keeping the running up throughout the winter is a first for me, so will have to work on it! Feeling motivated, though, so keep those motivational posts coming 😄💪🌟
I still have a 35 minute run to do from last week but this week looks eminently manageable, provided I have room in my suitcase for my running shoes (heading off again next week)
I sort of am. I've met so many people who've delayed their retirement plans until it's too late that we are seizing life by the lapels while we are able to
At least if I end up a penniless old lady I'll have some amazing memories!
Wear then on the plane!! Once, to avoid paying an exorbitant taxi fee for a very short drive home, I wore my full run kit on the plane home from Helsinki then ran home and got the car!!! MrU had to negotiate both suitcases out of the airport and to the main road in the dark so I think I had the better deal!!!
Great week of running for you. Hope the 35 min one was good and this week goes well whether it’s a running one or not!
I did a flight from Italy to Greece in a long dress, coat, trousers, cardi and running shoes even though it was 20+ C outside. So happy to be able to take most of it off and put it in a carrier bag when I landed!
I've managed the three runs of Week 1, and was pleased with myself for managing a faster pace on my shorter run. Please don't let my gremlins know that I may be running for longer next week - I need to jolly them along and persuade them that a short little run will do them good....and then hopefully lose them along the way!
I absolutely love this-my gremlins are from the same family as yours. They always show up at week 3 of training programmes and they love attacking long runs. By then I’ve got two weeks of running to batter them away!! You’ve already got three well-earned ticks to do some gremlin-busting with!!! This is such a positive start. Have a good week this week!
Just noticed this post, I missed last weeks but I’ve not been on here much at all lately.
This is really timely for me as I think it works out perfectly that the end of week 8 is the same time as the London Winter Run 10k (if my early morning pre-coffee calculations are right). Really helpful to have the extra motivation as I’m signed up for the run but not up to distance at the moment. Thank you, I’ll definitely be following along!!
Really great to see you Kevin! I’ve heard good things about the Winter 10k…I’m envious of you running that one! Enjoy the training…you know you’ve got this!
Managed to get the first three done (Magic Plan distance). Now girding my loins for the 6K this week, keep telling myself it’s only a little bit further than the last run, but it seems so much more 😂. Need to think of some new routes so my brain doesn’t focus on the old finish line too much!
To plan running routes near you I can recommend the free version of the Ride with GPS (RwGPS) app. Principally designed for cyclists but has other activity options too, and automatically defaults to quieter routes if available.
What a super start!! One trick I use is if I’m on a 6k run that’s a bit scary, I’ll keep shifting my focus with the distance/time. The first ten minutes is usually not much fun for me so that “doesn’t count-it’s just warming up”! Then, you can look at your watch and see the distance you’ve got left is (very likely) less than 5k. You’ve run 5k before and you know you can do it so you can focus on that. However long my runs are, I love getting to that point where it’s just a couch to 5k run (or a parkrun) ti go! You’re totally right…it’s only a little bit more and you’ve got it within you.
Have fun finding new routes. Hope it’s a good week and can’t wait to hear how it goes!
Thanks MissUnderstanding , thats a good plan. I also thought I would set off with 5K in mind and just see if I can carry on for a little while at the end - have to do a 5K and a 6K this week, so will try your trick and see if it works!!
That’s a really good strategy! And whatever happens, you’ll have done 5k! Depending on how fast you run, an extra 1km is only a matter of an extra few minutes. Good luck!!!
Thanks MissUnderstanding ! How's your own plan going?Fortunately, I got my 3 runs in for the Ju-Ju's Magic Time Plan I'm following, before we got the big freeze up here. Pavements are currently treacherous and folk are walking in the road, even on the main thoroughfares😧.
It went very well if I'm allowed to count my 2 Parkruns as part of my 3. The other was a 53 minute JoG.
I think I'll have to brave the 'flu and cold bugs there and get on the gym treadmill (bor-ing😒) for the coming days to stay on track.
Morning Pugwash and you can absolutely count your parkruns!!! You’ve had a great start! The weather is a pain at the moment. It’s like a skating rink here. Treadmill/other exercise for me too…
Thanks fog asking about me. I got booted off track a few weeks ago with flu then a pulled muscle. It’s taken longer than I hoped to recover. I’ve been building back up to walking briskly for 30 minutes and this week I’ve been out (almost( every day. I did Pilates yesterday and only minor grumbles from the muscle so I think I’m ready to try some runs again. I’ll see how that goes and then work out what to do with plans. It’s just nice to be moving in the right direction again!
Sorry you've been in the wars again MissUnderstanding . I recall that we were Achilles injury (I think) partners a while ago! Good to know you're on the mend and I wish you luck as you recommence running.
Good also that my Parkruns count because, without them, I think I'd have been heading for a 3/10 See Me at the end of week 1! I don't think parkrun will bail me out this week however, since there is no sign of a thaw here and the forecast isn't great. Even getting out of my road to drive to the gym is proving problematic. Ho hum.
I’ve been lucky and no Achilles problem before-I had IT band problems which took a while to get on top of. Glad we’re both back to the runs!! Luckily (!!!) this is a muscle in my chest I pulled while coughing with flu 🤦♀️ so not likely to put me out for too long!
I think lots of us are in the same position with the weather… accept and adapt is the mantra here!
finished week 1 did the full 5 runs but spaced them out , this weather is really making me worry it looks far to dangerous to run when the thermometer drops to below 2 degrees , paths are really not suitable as they don’t grit the paths. Tried running on the road for a short while and all I get is grief even if your within the yellow lines!. Most people walk on the side of the roads in this weather why do runners get so much hassle !!.
I think we’re all finding the weather challenging…well that’s the polite word for it anyway!!! Hopefully it’ll turn soon. Adapting to stay off the injury couch while it’s like this is always a sensible plan. Hope it’s another good week for you!
Can you recommend a treadmill as I’m thinking that may be a safer option at the moment , don’t want to slip and end up with a fracture, on a trolley in a corridor at hospital like some poor folks at this difficult time for the NHS. I have memories of fracturing my tibia and fibula years ago abroad and it wasn’t good at all very similar to how it is at the moment so a treadmill could be the way to go!.
Please be ultra-cautious running on the road. Motorists are distracted by the unusual driving conditions too and might not register 'pedestrians' in their vehicles 'domain' in time.
I’ve had a rubbish start & have not run since before Christmas due to a case of the Christmas blues hampering my motivation & then snow & ice, as I’ve lost some balance (peri-menopause ) I’m struggling to walk on let alone run! But I will be back to it when I can. Well done everyone, I’m enjoying reading about your progress. I may catch-up at some point. 🤞🏽
It’s so hard at the moment! I’m wondering about whether to add a catch up/consolidation week because so many have had to bin runs. It’s always best to err on the side of caution with weather like this but it still feels frustrating,
I did manage to get the second run in today but it was very difficult indeed if it get any worse it will be abandoned until this running machine comes. Today though even with such slippery surfaces there were a lot of people risking it. I guess the best time to attempt outside runs is around lunch time of the temperature increases if it manages to.
We all judge our own level of risk, but I’m absolutely not running outdoors (unless it’s on grass or some other non-icy surface) until the ice goes. It’s just not worth a fall for me. The weather being too bad for running never lasts all that long, frustrating as it is when it happens. Over the course of whole year, taking a few days off is nothing and sometimes a bit of rest (or other activity) means you come back with turbo legs!
Enjoy your new treadmill..,an exciting purchase and I’m super envious!
Well I tried the treadmill this morning , it’s not bad but if you don’t hold onto the handles it seems to move a little ( well the screen did anyways ) I read a review of it in the running world online and it said it’s good but does move a little. I guess you don’t get total stability due to it only weighing around 60kgs , this is the first time even ever been on one and it for sure felt different and I felt a little seasick when I got off it after 10 mins of practice !!. Thankfully the paths were a lot better so I did run 3 of week 2 on the pavements yippee!!. Stupid me though forgot to alter the settings to outdoor so my route and splits were not saved but at least I managed to get the full run in on solid ground as it were !.
Hi all, I did my first 25 min Speed Run yesterday, which I was dreading (there is no way i'm speedy at all!) but actually it was really good fun. The only problem is i was absolutely shattered for the rest of the day. I literally could only lie on the sofa all afternoon and evening. Is that normal? Was I pushing myself too hard? Will it get better? If I'm going to be so shattered then I'll have to make sure I plan when I do these type of runs so I have a free half a day to recover!!
I to did the speed run today and I really enjoyed the fast slow encouragement , I haven’t ran as well as that for a few weeks now and really didn’t feel tired at the end of it which is always a bonus and I did some quite quick sprinting sections when the coach said 1 mile pace I considered he must mean get your skates on and go for it for 30 seconds so I did !. It made a refreshing change to the laboured runs I’ve done since the New Year which at times I’m glad were over this one I really felt good about. I think we all have good and bad days I’ve had a lot of bad days so far and to have a good one was a refreshing surprise!.
Usually if the coach is asking for a particular pace, they’ll also tell you what effort to aim for. That’s always the most helpful thing for me. Mile pace is (I think!) 8 or 9/10 so not full out but really giving it a good go. It’s great for getting a massive smile at the end!
Speed runs are so much fun! You shouldn’t be so wiped out afterwards. It’s pretty common to go a bit hard so maybe next time take it a little easier and see if that helps. Could you be coming down with something? I often find that when a run totally knocks me out it’s because I’m brewing a cold! Hopefully it’ll be better next time!
I think you're right - I've been snivelling all day today! But hopefully it will be gone by tomorrow! I'm weirdly excited by doing another speed run, but perhaps I wont go so flat out!
Thanks - actually I am feeling better, and I went out for a 14 min recovery run with virtual Coach Bennett before work so I'm feeling particularly smug!
well that’s week 2 completed this afternoon , I actually am doing all 5 of these runs rather then the pick 3 as it’s taking me a little longer?. I was feeling better than the previous run so ran a little longer and managed 6.8km in 40 mins which was my longest run for nearly 40 years!. Onto week 3
You don’t need to extend the runs on the plan-just stick to it and it’ll get you where you want to. We alll do it-they were talking about the temptation to “get ahead” on the Wonen’s Running podcast the other day. It’s an easy route to an injury (especially when you’re a newer runner). I shall now remove my boring admin hat!
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(heading off again next week)
10K Week 1 Runs Completed
Anyone Used the Nike Run Club 10k Guided Runs?
Week 2 HM Training Plan
