Wow - as if C25K didn't push me enough, B210K is like doing it all over again... Muscle aches and pains, out with the Biofreeze Gel and the cold patches for the thighs and knees again... It's a whole new world stepping up to double the distance.
C25K has taught me to "slow down" and to understand "pain vs soreness" so I feel confident I can do this while taking care not to get injured. For example, I know now that walking for more than 5 minutes to cool down can actually help my muscles be less sore, that keeping them gently moving works wonders and that milkshakes are the BEST thing EVER after a run...
I thought going back to intervals would suck - and it does, but after 4 x 10 mins with 60 seconds walk in between each, I have noticed I am quicker to recover, faster in the intervals, my resting heart rate has dropped 5% and my stamina is already at the point where a 40 minute run (with only 3 mins walking) isn't tiring me out too much... who would have thought?
I have also noticed my 1km split times coming down which is surprising me so maybe this "interval and long run" training making 5k times faster theory works... will have to try a Parkrun again in a few weeks to see...
So - next week is 3 x 15 minutes with only 2 minutes walking between intervals... <gulp>
My personal goal of "10K in about an hour" seems achievable but I need to take this slow and easy... happy running everyone... whether you're on week 1 or week 234 - enjoy it out there!
I am currently training for a very hilly race - so I HAVE to run over big hills in preparation. But, I am doing it run/walk. After I have finished it , I think I will also do the B210K programme , although the thought of running for an hour or 10K non-stop is even more daunting than the earlier thought of running 30 mins or 5K was. Anyway, when I do it, I will do it on flat country!!!!!
I have done 2 of the first weeks runs - the first one I did too fast - finished it but only just, The second one I did it much slower -- finished it easily in terms of cardio/lungs etc , but it was hard on my legs ( I think that may come with running too slow?)
With your 5k times, I have no doubt in saying that you WILL run 10k in under an hour within the next few weeks. You are doing a great and wise job in curbing the wild enthusiasm that pushes too hard too soon and ends in tears. We are in this for the long run (did you see that??) so easy does it.
Nice write-up, Oz, and a great insight into B210K, which I start tomorrow. The thought of doubling the distance is enough to cause a little apprehension but as you rightly say, pace is everything. Thanks once more; it's good to have the insight of others into this programme.
Be careful out there. 10 k is quite easy BUT I think the body needs strengthening first. I know men are stronger but I feel totally crocked at the moment and wish I had toughened up with all over fitness before upping mileage and running an extra day. I am now repenting at leisure. Don't let it happen to you
Thanks for the link. I like the way it's set out in the same style as the c25k. Also taking a closer look at map yurt although I'd like a Garmin as well
I think the 6-week B210K is quite a tough ask and people need to respect the step up... you end up doing 33% more running in week 1, let alone stepping up to 100% more running by week 6... As you point out, there are many other ways of getting to 10K and perhaps some of them are less of a shock to the body!
In terms of comparison, if you think about C25K taking you from 8 minutes in week 1 to 20 minutes in week 5 it's about the same (30 minutes to 60 minutes) percentage wise... although there are MUCH fewer intervals and MUCH more foot pounding pavement (or trail)... it's hell on the body basically...
I wouldn't recommend it to anyone not ready and I'd caution people to be VERY careful not to push too hard..
I am trying to be sensible about it - I'm not a strong runner but I am hoping this programme works for me... I have a 10K to run in July so I am trying to be a bit aggressive with the training schedule without wanting to over-do it...
You did REALLY WELL KittyKat... and I'm sure I would have also said "oh well, I'll just carry on for a while" when something went "pop"... I won't do that now of course!
You're also a strong runner who's been taken out for a little while with an injury.. happens to the best runners in the world so I have NO DOUBT you'll be back in form soon enough...
Take care... this Aussie will be treading carefully into Week 2 on Wednesday (yep, 2 rest days coming up!)...
Hi Aus, you are doing extremely well and this is easily within your reach. However... I just took a look at the B210K visual plan and... wow... WOW. That is a MONSTER amount of running!
Perhaps it's just me saying that because I, like KittyKat, am a feak and weeble female but I don't think I could cope with it, I would break! I've done a few 10ks since April and the way I got there was also in about six weeks, on three runs a week, but gradually increasing time/distance only on one run to start with. When that got towards 8/9k, I upped the second run to 6/7k, but kept the third to short speed intervals - less than 5k. One knee started to complain a bit when I got to 9k on the long run so I brought the mileage down until my muscles and joints could grow used to the extra demands. I've had no trouble since.
There was a non-running related setback in February when I had to have a small operation and take a few weeks off, but I still managed to do my first 10k race in April in 58 mins - it was quite hard but I REALLY enjoyed it.
Right, I'll get off my bossy devil's advocate soapbox now. Just saying there is an alternative, much less painful way, and it worked well for me.
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W10 R1 - no sorry, first free post graduation run
Bridge-to-10K: Week 3 Run 1
Why is week 5 run 3 harder than week 6 runs 1 & 2???
b210k week 1 run 1
Week 8 run 1 completed
