Wow still strange to see the word graduate next to me.
Did the first run as a free man today - it was OK - just getting those miles under my legs.
At the end of almost every run I sneeze anyone else get this ? Has an odd effect - like I have hay fever, (and no i don't have the virus
So my plan is this, I will keep the 30mins 5K thingy going till the end of next week and then do the 10% rule for a few weeks then another 10%.
Or is that too ambitious. The link does stress the error of trying to go too far early on - this is fine its just that if I can run to this (nice) beach that is near me and go for a paddle after it then I am such a happy man. Beach is about 8K away so I need to build up to it in a proper consistent way.
If anyone has a programme that I can follow I would be very grateful.
Written by
2muchtooyoung
Graduate
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Come over to the bridge to 10k and you'll find lots of people doing different plans - JuJu's magic plan gets lots of positive comments so I'm about to give that a try having got a few weeks of consolidation under my soles.
Your plan looks very reasonable to me, but you can mix things up a bit. Hill reps are great for stamina. You'll find that if you can incorporate a hill run each week, running on the flat will seem relatively effortless afterwards! Also, you could try an interval run. Something like 2 minutes as fast as you can, followed by 1 minute recovery. Repeat 4 or 5 times (there are more scientifically worked out interval runs, but that's not really my thing).
There are some great guided runs on the Nike running club app if you're interested.
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10th Consolidation Run Completed!!
Consolidation Runs complete 
