My 10k training plan ramble

[IRunning]

I thought I'd rather selfishly post an update on my recent running activity and progress. Hopefully it has some useful info for anyone else at a similar stage, as opposed to being completely self-serving and congratulatory!

My last post was related to progressing beyond 10k and hopefully getting to a half marathon distance. Up to that point I had only used the C25k and its additional runs as a guide, ever since graduating I'd essentially made it up as I went along and was starting to see 10k as a more regular distance and occasionally 10miles.

I always looked at the HU posts for a bit of advice and inspiration and I really do need to thank everyone who contributes to this as you probably don't realise quite how many people benefit just from reading about your triumphs, disasters and general running based nuggets of wisdom. You particularly made me realise that a training plan, and some 10k consolidation would be a good idea before embarking on an HM distance.

However, I still made a couple of (potentially) unwise decisions. I set some markers down for 2025 and booked a HM in March and June, then a marathon.....(which may get reduced to a HM) in October.

I started the NRC 10k plan, using Coach Bennett et al for the first time. I discovered that you should mix up your weekly runs and that makes it so much more interesting. Did my first hill run and loved it, although I must have looked a bit mad running up and down a hill 8 times in a row! Have a love / hate relationship with tempo runs (hate them when I'm doing them, but love them afterwards). I also didn't feel that going back over a 10k distance was a step back either, progress doesn't have to just be running longer or further.

What the NRC really did for me was improve my overall technique and condition, and given me some variety. If anyone was looking for a useful nugget of wisdom from this ramble I would really recommend a training plan around your current distance if you think you could improve on technique, condition or overall fitness (or are a bit bored). I've got a great route as I run along the prom, with lovely views out to sea and it is about 6k in both directions, but even that can get a bit repetitive 4 times a week.

I've become quite fond of the guided runs for the key runs of the week, but most of the time just have my music and the non-guided setting on for the recovery runs. The guided runs do two things for me, they give me tips and motivation while I'm running, and weirdly sometimes make me drift off and forget I'm running, thus making the effort and distance covered seem easier. I've become more accepting of Coach Bennetts cheesiness as well!

Anyway, I've now completed the 10k plan, and achieved a PB at 5k twice and a PB at 10k twice, I took one of the long runs and carried on for 16k. My biggest accomplishment is that I've gone under 30mins for 5k for the first time in 3 years!!

So for me they've been a big help, and so have all of you, thanks again. I'm now off to start the HM plan, just seen the first long run is 5k which I'm quite pleased about......

[SueAppleRun 10 Miles]

They just work don't they?

[IRunning 10 Miles in reply to SueAppleRun]

Yeah, they really do. I really shouldn't be so surprised that a plan devised by experts is more effective than making it up as you go!

[Irishprincess Administrator Half Marathon]

You’ve just earned a shiny new 10 miles badge so congratulations and very well done 👍👏

Those are great PBs too, so it sounds as if your training is going really well. Fab stuff!

[linda9389 Administrator Marathon]

That's a great post IR. I had a very similar experience with my first HM plan (not NRC) - discovering the benefits of structure and variety. When I discovered the NRC guided run plans, it added a whole new level of cheesiness and so much more!To be rewarded with so many PBs must be a great motivator. Enjoy the HM plan, knowing that it works.Which events do you have to look forward to?

[IRunning 10 Miles in reply to linda9389]

Thanks linda9389 . I’m booked on the Brighton HM in March, then Eastbourne and capping it off in October with Beachy Head. I think HM is the distance I’m going to stop at as I enjoy that distance and achievement and it’s not too hard to find the time for the runs. A marathon sounds like an amazing achievement but not much fun to me. But then I said that about 10k and HM so……

[linda9389 Administrator Marathon in reply to IRunning]

Haha! Sounds like a great list to look forward to 😊

[Beachcomber66 Administrator Half Marathon]

I am a confirmed fan of the NRC plans. In 2019 (I started running in 2018) I got through 10 miles and HM pretty easily, but I ran them on my own, slowly. This year I have followed the Nike HM plan and then the Nike Marathon plan, result ? Learning how to run faster with less effort, so 10 mile and HM paces have improved. The marathon plan has links to a training plan app, and suggested exercises for each week. That has made my legs stronger, so I am hoping that I will less susceptible to picking up niggles. In short all good; I will not be getting anywhere near a marathon run, but the longer runs and exercises referenced in the plan really help. I think that your race plans sound realistic rather than foolish.