🏃‍♀️ Group 10k: Catch up/consolidate/cut back week before Week 4 next week! 🏃

[MissUnderstanding]

Morning team! It’s a bit of a different post this week. Instead of week 4, we’re having a catch up/consolidate/cut back week! What’s that, I hear you ask?

Catch up

Many training programmes build straight from start to finish without any time to catch up if you feel like you’ve fallen behind. That’s not a nice way to feel and with all the icy weather, many people aren’t quite where there’s hope to be. This week is a great opportunity to finish week 3.

Consolidate

Sometimes it’s just really nice to repeat your long run distance before moving on-you’ve got the confidence boost of knowing you’ve done it once. Having a week where you do your run again is a real tonic!

Cut back

I absolutely love a cut back week. This is just what it sounds like-run less! I usually try and keep to the same number of runs but just make some shorter. When you’re on a training plan for a little while, these active breaks are so good for making you feel mentally and physically fresh for the build.

Of course, there is still the option to continue if you prefer! You’re running your plan, your way!

So what’s everyone going to do this week? How have things been going?

I’m happy to report I have now run in 2025! I can’t believe it took so long to recover from flu and a pulled muscle but it’s lovely to feel like I’m actually moving forwards again. Have a great week everyone!

MissU x

Just as a reminder, here are the Week 3 runs again so you know roughly where you’re aiming to be if you’re hoping to start Week 4 on January 29th…

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

You might like to try some other Nike Run Club runs of the same length. We’ve got a load of recommendations here…

healthunlocked.com/bridgeto...

Magic Plan

Time based 15mins 30mins 44mins

Distance based 3.5km 5km 7km

Here’s the introductory post with all the information about the Group 10k and links to all the previous posts…

healthunlocked.com/bridgeto...

[Yesletsgo Administrator Graduate10]

Perfect timing, I'm about a week behind. Now let's see if the weather will cooperate 😁

[MissUnderstanding Administrator Graduate10 in reply to Yesletsgo]

Fantastic!! Crossing fingers for cooperation from the weather!!!

[Pugwash Graduate10]

Thanks as always for the informative and encouraging post MissUnderstanding !

I managed my three runs this week, although none of them complied with the MPlan (Time) I'm supposed to be following very precisely, due to circumstances too dull to relay here...:

1) 7.8km in 59 mins. 2) 5.5km in 40 mins. 3) 6.6km* in 51 mins. *Run 3 was really a 4km + a 2km with a bus ride in the middle.

In the coming week I intend to do Parkrun as usual and maybe scope out a 10km route I've identified alongside the river (mud depending) and do it as a run/walk fartlekish thingy.

Good luck to all of us following this plan - enjoy your catch up/consolidate/cut backing 😀👍.

[MissUnderstanding Administrator Graduate10 in reply to Pugwash]

You’ve done well!!! Look at all those runs done. I’m firmly in catch up mode here-I started super late and am sort of following some version of all of the plans mixed together!! Basically, I’m just going to run what feels good and see where that shakes out.

Enjoy your parkrun and have a great week!

[Pugwash Graduate10 in reply to MissUnderstanding]

That 'mix and match' approach to the plans resonates with me; I seem to be following the 'see what feels good' mantra too!

[MissUnderstanding Administrator Graduate10 in reply to Pugwash]

It’s such a nice way to run!!

[Xmrkn20]

I started week 3 fine and got the 5K magic plan run under my belt. Then on Sunday, something ‘went’ in my back and I have had to rest up since then, very frustrating. So I am very glad of the additional week as it will allow me to complete week 3 and keep up with all you others on the group plan. Back is now feeling fine (phew) so will give it another day and then resume!

[MissUnderstanding Administrator Graduate10 in reply to Xmrkn20]

Sorry about your back! What a nuisance. So glad the timing of this week works so well for you. Really good luck for your next run. 🤞

[Pugwash Graduate10 in reply to Xmrkn20]

Glad you're feeling better again - onward and upward (or 'along' anyway!) in a day or two 😀👍.

[LottieMW Ambassador]

Looking for a gap in the rain to nip out for W3 speed run (aka a shorter MP 30 minutes)…then long run planned for Saturday 🤞🏼

Defo 44 minutes…but unsure how far that will take me, so corresponding NRC undecided at present 🤷🏻‍♀️

[MissUnderstanding Administrator Graduate10 in reply to LottieMW]

Were you lucky? I was on the motorway during the horrendous downpour here earlier. I’d rather have been running in it-it was properly scary with terrible visibility even on max wipers! The sun was lovely mid afternoon!!

[LottieMW Ambassador in reply to MissUnderstanding]

It took 2 attempts! By the time I had driven to the Boating Lake for the 1st attempt, it was raining. I’m a fair weather runner, so it was a firm nope from me! I went home and had a light lunch, by which time it had brightened up again…so off I went again!

Good job it was a speed run 😂

I bet that was proper scary driving in that downpour. How are you for wind tomorrow?

We’re in a yellow zone for wind and rain here.

[MissUnderstanding Administrator Graduate10 in reply to LottieMW]

Well done!! We’re the same as you-yellow zone. I do a Pilates class on a Friday so I may jump on a treadmill when I’m at the leisure centre if the weather is grim!!

[LottieMW Ambassador]

Good luck!

[FriendofRondo]

Well, goodness knows where I am with the plan, but I've just managed a 30 minute run after being unwell for the last week or so. Beautiful sunny day (it's forecast to to be horrid tomorrow, so there was added incentive to get moving today!), snowdrops out in the park, and it feels great to be moving again. Onwards and upwards!

[MissUnderstanding Administrator Graduate10 in reply to FriendofRondo]

I don’t think you’re the only one feeling like that!! I’m on “just run something” mode at the moment!!! Let’s hope this week is a good one. Really glad you’re feeling better-a bout of illness is miserable. The snowdrops are so lovely to see and a real mood boost! ❤️

[Yesletsgo Administrator Graduate10]

To say this month didn't go as I expected running-wise is such an understatement, but hopefully I'm getting back on track. I've done all 3 Week 1 runs (15, 30 and 35 minutes) and 2 out of 3 Week 2 Runs (15 and 30 minutes) so, provided I manage a 39 minute run, I'm only going to be a week behind now.

Could be a lot worse!

[MissUnderstanding Administrator Graduate10 in reply to Yesletsgo]

Those runs you’ve done are a massive achievement. You’ve done amazingly to be where you are. Congrats and enjoy this week ❤️