W10CR1 - easy / short consolidation run - Couch to 5K

Couch to 5K
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W10CR1 - easy / short consolidation run


Speed training trial (30-20-10) & ju-ju's Magic 10 (W1R1) - 2.5K

So often adventures are happening. Today, my dog decided to go crazy and get involved inthe dog fight / argument during our running session. Yes, she was off lead. We were running on our usual football field. She went to greet new dog, but the dog didn't want to be greeted. The other owner didn't know how to act. But I got there in the spee of light and took my dog away. Of course, I had to pause my session. I took my dog home and continue from the beginning of 30-20-10, but I did not reset the distance.

It was my first speed training and i was damn exhausting, but not boring. What I was to do qas 30 sec slow jog, 20 sec moderate pace, 10 sec sprint / full speed. Repeated 5x. Then 2 min relax during very slow jog. I did about 1.5 sets. I got quite sweaty and happy :) At home added 7 min abs workout and some short 5-7 min stretching.

Happy running! Keep going!

19 Replies

Well done. Today was obviously a day for naughty pups 🙄

IgaTGraduate in reply to Ibot

I think fireworks might had some infulence on them, or maybe Halloween ghosts 👻

Ibot in reply to IgaT



Congratulations! Great Run! Great start for 10K! A brave runner! 👍

IgaTGraduate in reply to lusmo

Thank you, slow and steady ;) apart from the time I am told to sprint :P


Nice one, sounds like a fun run to me!

IgaTGraduate in reply to UnfitNoMore

Part of it was really fun :D

UnfitNoMoreAdministrator in reply to IgaT

The sprints?

IgaTGraduate in reply to UnfitNoMore

The sprints and seeing what my body is capable of :) During last 9 weeks I was avoiding thoughts about speed, so it is nice change. And keeping the run short was a nice change as well :)


Take it gently .. well done you !

IgaTGraduate in reply to Oldfloss

Today was less than 19 min, 2.6K with a solid pause in approx. 1/3. Tomorrow no workouts, no running (hopefully buses will wait for me). And then on Wednesday... Will see. Aiming at slow and steady 30 minutes. Curious what distance I will cover without any pressure :)

OldflossAdministrator in reply to IgaT

You're doing brilliantly x

IgaTGraduate in reply to Oldfloss

Thank you :)


There's no stopping you now IgaT! Great to hear you're back out there already, wow that does sound like an adventure, both with your dog and the run 😁

Mine is very similar - he thinks everyone wants to play and has a real look of confusion when he isn't greeted with the same enthusiasm! Those speed sets do sound a bit daunting, I think I would get very confused with what I was supposed to be doing and probably run into a wall 😂 Looking forward to giving Ju-Ju's plan a shot though too hopefully, keep hearing many great things!

IgaTGraduate in reply to sHAYM4N

Without the app I would have no idea what to do as well :P

Apparently 30-20-10 is type of Fartlek - speed interval / speed play, and I heard many people recommend Fartlek.

I think my way of doing ju-ju's plan will be a bit off in the beginning, as I need more consolidation and being comfortable with 5K, not only 30min. So this week I plan to do 30 min Wed and 33 min Fri. So Friday, I should be close to 5K.


Well done, you're braver than me. I looked at the bridge to 10k plan and have decided to keep running for 30 mins or 5k three times a week for a few more weeks. I look forward to following your progress 🏃‍♀️🏃‍♀️

IgaTGraduate in reply to Running-nana

I have no idea how I will manage. I don't want to push to hard so I may be repeating first 1-2 weeks several times. So probably I will join ju-ju fully in couple of weeks.


It's nice to stretch your stride and put on a turn of speed.

It's not always about for how long or how far you can run.

Give IgaT! 😸

IgaTGraduate in reply to Katnap

That's 100% true :)

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