having completed c2 5k in June and not really wanting to extend myself over 3 runs a week which I considered an achievement if I could maintain as a 68 yr old I found myself needing some motivation to continue
Using the NRC as I respond to a voice I actually managed a 6k run today which would have been unthinkable
5 k times also reduced
Not planning ahead but really pleased
Had every confidence in the tried and tested course so thank you
Well done.
Sometimes just a little planning ahead can help us avoid doing too much too soon.
We recommend that you should use the 10% rule as a guide to making sure the increases are less likely to end up with injury . So knowing roughly what you intend to do before you start your run can help you stay safe and injury free.
Take care.
Many thanks - yes I have kept within the 10pc rule and run to a plan Baby steps
Wow you’re doing amazing - well done! I tried the NRC but I couldn’t get on with the voice (sorry to all who love coach Bennett but he’s not for me). I’m trying out Ju-Ju’s magic plan and I’m on week 1, I’m sticking with time rather than distance so it’s similar to ct5k - I’d like to be able to run for longer than 30 mins without feeling shattered 🤭
I know what you mean about CB! I have to be in the right mood for both the voice and the coaching style 😳! I have Ju Ju's plan pinned up on the fridge but haven't started it. I'm liking the Audiofuel programmes on Spotify - I started the 2 hr mid intensity one (!) yesterday and stopped after 30 mins, though I was tempted to continue as I loved the track I ended on.
Do you have to have a Spotify account? I’ve got mine on the fridge too - I’m only on week 1 but I’ve got run 3 tomorrow. I’m going to trust it like I did with the ct5k programme and hopefully get out running for longer.
Yes, we share one Spotify account en famille. As well as the Audiofuel tracks. Ive got my own favourite playlists which I love. Doing parkrun naked last week taught me that I NEED music when I run!! I'm hoping to do my 2nd parkrun tomorrow but I'm very interested in the magic plan so will look forward to your match reports.BTW I'm also going to explore jeffing as a way of running further.
So much to experiment with!!
I was just about to join a running club yesterday evening as I thought I would feel safer running in the evenings when it gets dark early but I started a new job yesterday and they have given me two evenings which coincide with the running clubs 🙄 that’s messed with my autumn/winter running plans now.
Oh no, that's rough... How very dare they!!I work from home so I will probably revert to running at lunchtimes when it's too dark at 6.30am....
At least the parkrun still works for you 🤔? Perhsps you can find someone there to buddy up with for evening runs.
Well done SillyGilly9, that's awesome progress!!
Soon it will be 7K then 8K then you think I might as well do 10K, then I might as well train for 10 miles. Then I still think, well a half marathon is not that much further, maybe next year.) But that is it - definitely. (Although a metric marathon is only 26.2K, stop it..) I love the 10K distance. It feels like a good workout and not a chore. I can't wait to get back to that distance again, but I don't want to get injured again!
Graduation post! 
Post-Graduation Drop
Post graduation resources
First Parkrun post graduation
Graduation and first post graduation run. 
