GROUP 10k - week 7 🏃‍♀️ 🏃

[Mummycav]

Welcome to week 7 of our group 10k! How’s it going? Any ups or downs (that aren’t hills? 🤣) I hope you’re managing to stay warm on your runs, that cheeky wind is a bit nippy!! 🥶 so don’t forget to layer up!!

Have you any questions you feel you need answering or tips you could give to help your fellow runners?

Here are the runs for the Nike Run Club and Magic Plans for this week.

Choose the one you’re following and let us know how they go.

Looking forward to hearing all about it

Good luck team!

Week 7

Nike Run Club: 2 weeks to go

Choose 3:

Recovery runs: 30 minutes Worst advice ever run

7k 7k run

25 minutes Best advice ever run

Speed run: 20 minutes Funky Fartlek

Long Run: 8k 8k run

Magic Plan

Time based 20mins 30mins 55mins

Distance based 4km 5km 9km

Have a good week & Happy running

MC & the wonderful admin team

PS: Just a little shout out for anyone who’d like to join in the upcoming HU Virtual Event on Feb 23rd to March 2nd. If you can run (or run/walk or walk) 5k, sign up on the link below…

healthunlocked.com/bridgeto...

I’ll be doing the 10k. The last one was great fun!

[Gentlydoesnt Graduate10 60minGraduate]

just started week 7 today, could I ask are there any plans to offer anything after this programme is completed in a couple of weeks. I’ve enjoyed this one and feel the distances are very rewarding. The 10k I did the other day took me completely around where I live. It felt quite a long way to be honest although I did enjoy it!.

[Cmoi Graduate10 in reply to Gentlydoesnt]

While I don't use it myself, I understand that Nike Run Club includes plans for longer distances.

You might also be interested in taking a look at the Fun Beyond 10K & Race Support forum: healthunlocked.com/marathon...

[MissUnderstanding Administrator Graduate10 in reply to Gentlydoesnt]

Congratulations on hitting 10k! That’s a great achievement! If you’d like a virtual badge, drop a line and one of the team will sort you out here…

healthunlocked.com/bridgeto...

There are some links and suggestions for things you could do next linked from that post. I’ve done the Nike Run Club Half Marathon plan-that’s a really good one. I know Fun Beyond 10k have some exciting things coming up… linda9389 Irishprincess and Beachcomber66 will give you a warm welcome!

The other thing you might be interested in is the HU virtual 10k coming up. Details here…

healthunlocked.com/bridgeto...

[Beachcomber66 Graduate10 in reply to MissUnderstanding]

Hi Gentlydoesnt ; you will be very welcome on Fun Beyond; we sometimes post on Bridge to 10k too; all friends 🙂.

[Gentlydoesnt Graduate10 60minGraduate in reply to Beachcomber66]

Thanks I’ll pop over there when I’ve completed this section , just done the funky fartlek this afternoon. Seems very strange running for 20 mins or so fast or slow seemed to be over to soon but the coach was quite entertaining although I don’t listen to him on the recovery runs !. Only 7 more to go out of the 40!.

[Mummycav Administrator Graduate10 in reply to Gentlydoesnt]

Excellent

[Gentlydoesnt Graduate10 60minGraduate in reply to Mummycav]

I guess in reality I’ve already done this as I’ve done 33 when it said pick 3 !!, but I felt the NRC looked like I was slacking considering missing any of them so just kept going . What I am pleased about is I’ve never shirked any of the runs or stopped to walk etc of it said run 40 mins or 9k what have you I’ve stuck to it. I’m wondering what it’s like to run in warm weather as I started in late October!!. Should be good once the weather improves!.

[Beachcomber66 Graduate10 in reply to Gentlydoesnt]

Excellent work. I usually listen to the Coaching; but sometimes I just like a quiet run. Coaching has certainly improved my pace; more pace without increasing effort is one of Coach Bennett’s things.

[Gentlydoesnt Graduate10 60minGraduate in reply to Beachcomber66]

Thank you for that very kind

[Xmrkn20 Graduate10]

Started week 7 by getting the 9k under my belt. Still have last weeks 4k to do but knew I wouldn’t have time to do the longer run next week. I have to say I find 9k a lot harder than 8k mentally and physically. I think it is because it takes me over an hour, maybe also because my body didn’t want to do 5K yesterday, never mind 9! I do need to work on the mental side of running, because I think I create my own barriers. However I’m still very grateful to this plan for making a 5K seem like an ‘easy’ run, when before it was my normal, dreaded run!

[Mummycav Administrator Graduate10 in reply to Xmrkn20]

well done you!! I know EXACTLY what you mean about the self created mental barriers…gosh, my legs could run forever some days but my head has me doing hurdles!!! C25k is a life saver though…and now look at you!!?! Keep it up…you’re doing fantastic

[Gentlydoesnt Graduate10 60minGraduate]

that’s week 7 done onto the final week which doesn’t look to bad maybe the long speed run is the sticking point but I will see!. As I did the 8k yesterday morning I did the final recovery run today and took it at a very slow pace approx 50 seconds slower than my usual pace I checked my heart rate stats and was amazed that my heart rate was on average 40 beats per minute slower than 5k pace. Will try that again on week 8 run 1

[Mummycav Administrator Graduate10 in reply to Gentlydoesnt]

Sounds like it’s all working perfectly for you!!

[Gentlydoesnt Graduate10 60minGraduate in reply to Mummycav]

I am going to try and run that slow after the rest day if it lowers my heart rate from 160 - 120 just by running 40 seconds slower per km , I put it down to relaxed running after the 8km yesterday . I have been running at 5.25 / 5.35 per km and running at 6.10 - 6.20 per km made a difference I think, although I didn’t even know I could alter pace to that!!. I’ve tried many a time and it hasn’t worked!!!. Just hope I can remember how I did it !. The 10km pace was a good yardstick I think as obv I would end up in a salivating heap on the floor doing 5.2 per km for 10km!!.

[Mummycav Administrator Graduate10 in reply to Gentlydoesnt]

I love playing with pace 😉

[Gentlydoesnt Graduate10 60minGraduate in reply to Mummycav]

I’ve only just managed to slow down I found it altered my stride pattern a bit and put me out of rhythm I guess but your an expert mummycav I’m new to this game!. Well later to it at nearly 60. Better late than never

[Mummycav Administrator Graduate10 in reply to Gentlydoesnt]

Ooo, not sure I’m an expert…just have a bit more mileage under my belt perhaps?

[Gentlydoesnt Graduate10 60minGraduate in reply to Mummycav]

Yes it’s good to get folks advice , Invaluable, I was talking to a lady who ran 7 marathons in 7 days the other week . I thought wow what an achievement and there’s me running 8 , 9 , 10 km !!. Must be great to do that !. I don’t think I’ll ever get to that distance but I live in hope!. Maybe In 2030!!I was that impressed by her achievements I gave her some cash for her motor neurone go fund me page!.

[Gentlydoesnt Graduate10 60minGraduate]

it’s amazing how this running has altered my resting pulse it’s now 60-65 before I started it was never that low and usually 80-90 even at rest

[Mummycav Administrator Graduate10 in reply to Gentlydoesnt]

It’s a win win!!! My resting pulse is around the same….always makes me smile when I see that for some reason!!