Welcome to Week 3 of the Group 10k! Week 3 starts tomorrow but I’ve been sharing the runs early for planning/excitement purposes!
How are things going for you? Have you had any highs or lows so far? Has your running (snow) dropped off? The weather has still been difficult and I know many have been struggling to get runs done. Loads of you have made the sensible decision not to run outdoors because of the ice. I’m giving advance warning that next week will be a catch up/consolidation week to allow people who’ve been derailed to get back on track. Don’t worry about cramming everything in this week…there’s extra time before Week 4! That will go up on January 29th. If you’ve got questions, please ask!
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…
Week 3
Nike Run Club: 6 weeks to go
Choose 3:
Recovery runs: 25 minutes A new run
5k Grateful 5k
25 minutes Struggle Run
Speed run: 20 minutes 30 on 30 off
Long Run: 6k 6k run
Magic Plan
Time based 15mins 30mins 44mins
Distance based 3.5km 5km 7km
Good luck everyone! Can’t wait to hear how you get on!
PS: here’s a link to the introductory post with links to all the previous weeks…
Real snowdrops ! I have only seen my paintings of them, up to yet! I am going to be starting (now the snow and ice has gone ), a sort of plan!
I think I will be on the Magic Plan again... and after reading this I think I need to have a really good look at where I, as a runner who has done the plan a few times before, after time out, would like to begin!
Thank you so much for this ! Good to have a guide!
Oh fantastic!! So glad the weather is more cooperative. We’ve got freezing fog!! There’s always something… Still-I’ll take that over ice!
Have a fantastic week! Week 4 is going to go up on January 29th if you want to vaguely stay with the group but you do you!! Glad to have you on board ❤️
Due to do the 3k of week 2 today, then onwards and upwards to week 3. I must admit it’s a nice thought to only be doing 3k, funny how that would have seemed daunting in itself a year ago!
3km is such a lovely distance to run. Far enough that you feel like you’ve gone somewhere but still a short run. It’s one of my favourites! You’re spot on-it’s absolutely amazing how your perspective changes in what constitutes a long run! I think 8 minutes used to be my my “wow” time where I was super pleased with myself for doing it!!!
Forgive me MissUnderstanding for I had not run for 10 days until today. My excuse is meteorological and resulted in the dog eating my mojo.Today's trot I enjoyed though. 6km at a relaxed pace (38 mins). I promise to do better in Week 3!
🤣 I don’t claim any authority to pronounce forgiveness on wayward runners as a fellow non-runner myself (hoping to change that today!). But I see no transgression here…the weather has been dangerous and gaps happen…that’s just life sometimes! Thats’s exactly the reason there’s now a catch up week next week and Week 4 starts a bit later.
Hope those pesky mojo-eating dogs leave you alone. It often only takes one good run to distract them and make them disappear! That 6km sounds just what was needed. Have a great week!
Have been lazy this week but managed a nice easy 3,35 km yesterday afternoon, enjoying the crisp, clean winter air over here in Brittany.
I have considered jumping off the wagon to move on to a different plan, as my weeks are too short to make room for three runs.
I am however integrating flex and strength work with two weekly stretching-classes and one weekly pilates class as of next week, so hooray for that!
Will be switching to a distance-based plan, in order to reach that dreaded 5k-goal. I feel I need that stepping stone since finishing couch-to-30 mins, and before moving on to increasing my runs to 60 mins!
It's been lovely having this forum though, and will be submarining to find out how you're all doing. It's definitely a game-changer when it comes to staying motivated!!
Sometimes we need a “recovery week”!! That’s how frame my “lazy” weeks now!! 🤣
Sometimes three runs fits and sometimes it doesn’t. You’re more than welcome to::share your runs, whatever you choose. We love reading about how people are getting on-while I haven’t been running, it’s kept me going!!
Congratulations on getting into a good routine with strength and flex-that’s not easy and it’s great for your running.
Oh well done on your strength and flex work, have you seen our sister forum? It’s another chatty supportive place to be…healthunlocked.com/strength...
When I did the Magic Plan the first time around, I used the timed version as I’m not the world’s speediest runner. I didn’t always run 3 times a week…sometimes I needed 2 recovery days, sometimes the weather was appalling!
However, and here’s my point, I still reached 5k! It was the long run of W4, should have been 49 minutes, but I knew 5k was just that little bit further. It’s a great milestone!
So if you’re a slower runner, stick to the timed version of the plan. I haven’t run 5k since last April. I’m using the NRC guided runs, but sticking to the times on the Magic Plan…Although I’m getting myself confused…just realised I did a W3 run yesterday, instead of the last W2 🤦🏻♀️🤷🏻♀️
…but that’s the point, use the plan as a guide, just don’t overstretch yourself. I’m looking at W3 of the distance plan, and NRC…and no way am I ready yet to run 6 or 7k! I think faster runners just don’t appreciate how long it takes for us to run specific distances!
it’s been an interesting two weeks prior to the commencement of week 3 for me , from being dripping with sweat at one stage just running for around 15 minutes to managing to extend my last run to 40 mins of week 2. It’s certainly an adventure I bought the treadmill and as yet it hasn’t been used !. It’s there though if the weather gets bad again !. It just hope I continue to improve as 10k definitely seems a long way off although I managed nearly 7 today!.
It sounds like you’re doing great and next week’s catch up week has come at a good time! Have you got a favourite type of run yet?
When I was building up to 10k, a running friend said “if you can do 7km, you can do 10km” and she was right! Focus on finding a really comfortable pace during the longer runs. That might feel much slower than you’re used to, and much slower than you’d like to run at (!!) but it’s worth practising that pace. I’ve always found it harder to run steady than to push myself, but it’s what you need as you’re doing that sort of run. Channel the “I could do this forever” feeling! It’s a lovely way to run when you can make peace with the numbers on the watch!!!
Apologies for not replying , have I got a favourite well I do like the longer runs to be honest, my current least favourite run was the 30/30 run I did two days ago I guess there was method in the training but going from a 4 - 7 alternative for 20 mins seemed quite strenuous !. I think it’s the longer run of 6k day after tomorrow. I did enjoy the 25 minute recovery run but turned the commentary off and just listened to my music for a change. I am still doing all 5 though I know it says pick 3 !.
No worries at all! There’s no attendance register!! I love reading about how everyone is getting on but we’re here to support rather than make anyone feel guilty!
That 30/30 run is HARD! I think it’s one of my least favourite speed runs. It’s good to find what you don’t like as well as what you do. You’re in control and can swap out speed runs for others if you prefer. Often the runs we hate are really good for us-that’s the dilemma!!! Sounds like you’ve had a great week.
On the “pick three runs”…that’s there mainly for newer runners who should be keeping rest days between runs and want to stay on track with the weekly schedule. I agree, it’s a a bit imprecise-it could be “pick three or four depending on whether it’s an odd week or even week, or do five if you want but keep your rest days so it will take you ten days instead” but that gets a bit unwieldy!! I went for short and simple.
There’s nothing wrong at all with doing all five-it will just take you longer! That’s a totally valid way to do the programme. Hope that helps!
I've been struck down by one of the many lurgies doing the rounds, so need to take a break from running this week. Hopefully there will be some snowdrops to look forward to when I'm next out and about!
Finally back to it! Week 2 was a total non starter and I still haven't done the 35 minute run from Week 1, but at least I got out and ran for 30 minutes this morning 😁Taking this as a minor win 😁
I'm aiming for my next run to be 35 minutes, and might try and fit the 15 minute run from week 2 in on a non running day. I'll call it Active Recovery.
As long as I can get back to consistently running I think this is recoverable 😁
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
10K NRC plan - is it on app?
Anyone Used the Nike Run Club 10k Guided Runs?
It’s Week 4 of Ju-Ju’s Magic Running Plan!!! 💥Hump week is here 😊
10K Week 1 Runs Completed
