Run #2 Group 10k 🏃🏻‍♀️🐌❄️🌞

[LottieMW]

..already behind with posting…🙄🤦🏻‍♀️

This is #2, from 2 Mondays ago…I have sat down and carefully figured out my runs so the NRC blends in with the timed MPlan runs…

So this is the 27 minute Speed Run, and I ran on for another 3 minutes to make it the MP’s “30 minute run”. Chose the River Walk, nice and flat. Straight up one side of the river, over the bridge, and back down the other side.

Sunny, cold and breezy, and the river was high. I did a 5 minute warm up walk before starting NRC, and then did a *very* slow jog for their warm up run. I did not pause the app and stop and stretch as I had stretched before my walk. I also chose to continue with a slow jog in between the speedier intervals.

NRC emphasise *effort* over pace, which is useful, and they will point out that everyone’s effort/pace is unique to them. Can *you* maintain this pace for a km, a mile, 5k…whatever. How much effort does that take you? 3/10, 5/10…and so on.

Got to say that my favourite run for explaining this is “First Fartlek Run”. I don’t think this run is included, so I recommend you download it and run it anyway. I will say that Coach Bennett defo goes on a bit, but you really appreciate the different levels of effort as you run them all!

Anyway, I wasn’t particularly speedy, but my stats showed a significant difference with my interval pace!

[Yesletsgo Administrator Graduate10]

Hi, I'm doing the MP too, and like you say the NRC guided runs are a great way to keep at it.Aren't you lucky to have a river to run past. Water and nature are guaranteed mood boosters 😁

As for speed, it's overrated isn't it? Effort is definitely more important. Even more important is knowing you've gone out there and run!😁

[LottieMW Ambassador in reply to Yesletsgo]

Absolutely! 🐌🐌🐌

[Pugwash Graduate10]

Welcome Lottie! As I'm sure that MissUnderstanding will reassure you, due to the weather this year in January, we're building in a "catch-up week".

Personally, I'm following the time based MPlan programme and I have to say that I've found it both liberating and enjoyable not to be worrying about pace; that'll come with consistent running I'm sure.

I look forward to reading about your continued progress towards 10km!

[MissUnderstanding Administrator Graduate10 in reply to Pugwash]

Thanks for this Pugwash ! Spot on-week 4 will start on January 29th. I think we all needed a bit of catch up for one reason or another!!!

[LottieMW Ambassador in reply to Pugwash]

Thank you! I’m managing 2-3 runs per week, I’m just dreadful at posting!

Haven’t run 5k since last April, my last 10k was May 2023…so slow and steady 🐌😊

Hoping for Run #7 tomorrow 🤞🏼