Week 1
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Hi Mamakira,
After successfully completing my first 5K on 5th May, I've decided to register for an evening 10K run in July. In October there's the Munich half marathon but I don't think I'll be ready for this. I may just do a further 10K, which may be my limit (for now anyway).
What about yourself, have you any events in the near future?
Friends of mine and I are thinking about walking the London Shine half Marathon the 28th of September. ( http://shine.cancerresearchuk.org/on-the-night) But we have to plan it quickly.
Other than that my next runs are planned for next year, Helsingborg Springtime 5k and Helsingborg Marathon the Marathon Relay with a team.(11k)
Are you German? I am but live in Sweden now.0 -
Welcome Anna418, so good to see new runners coming over from C25K and continuing the running journey. I am looking forward to read your posts.
I didn´t run yesterday, I did a 12k walk instead. I liked it a lot.0 -
Hi
I've graduated from 5k program and excited about joining 10k program. Can you advise best plan I can use that will be my virtual coach and that I can use my own tunes to please? Ive got iphone. I used the NHS c25k podcasts before, but had to put up with the integrated tunes...I'm pretty excited as I've just signed up for my first ever race in 4 weeks -a local 5k run for Breast Cancer
thanks x 0 -
Phew, finally! I completed day 3 of week 1 today. Frustratingly, it took too long to complete mainly due to my kids being off school and just getting distracted with family life. I hope to move on to week 2 next week and get through it a bit quicker
I'm considering entering my first 10K in July (completed a 5K beginning of May) but find myself just not able to commit. I've sat with my finger hovering over the "register" button with the online application form too many times. I don't know what keeps stopping me from committing. I suppose the worse that can happen is I end up walking most of the route.0 -
I totally know how you feel. I signed up for one on June 1st. Which is Saturday. And I have all sorts of performance anxiety.
I run 6 miles as a long run every week and I don't do so badly, but there's a world of difference between a 5k and a 10k (at least in my mind, sitting here, right now). I mean, anybody can do a 5k but only runners are going to sign up for a 10k. I've volunteered for them and, yes, people walk. Hell, I can even fake a plantar fascitis flare up or a side stitch, or something if I have to save face. But I feel nervous in a way I never have before.0 -
Firstly, I've read many of your posts and I find them very interesting.
Secondly, you will do great on Saturday. You've worked really hard to get where you are. I suppose pre-race nerves are part of the thrill. Good luck.0 -
Right. So hit "register" and join me in the thrill of pre race nerves 0
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Right. So hit "register" and join me in the thrill of pre race nerves
Touché 0 -
Anne and Varda, you are both doing fantastic. I can just dream of doing 6miles as my long run. But I will get there, I am sure about this.
Great for signing in for a 10k and good luck with it. Nerves is part of the game I guess and help you not to give up along the way.0 -
Mamakira - you'll be there before you know it!0
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I did day 2 of week one last night. It was a treadmill run since weather was pretty crappy out. The run portion was 3.6 miles with warm up/cool down walk 4.16 miles. I plan to finish up the week Saturday with an outdoor run. I am a great deal slower outdoors, but looking forward to putting week 1 in the history books. I am planning an 8k July 10th and a 10k in August0
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I did day 2 of week one last night. It was a treadmill run since weather was pretty crappy out. The run portion was 3.6 miles with warm up/cool down walk 4.16 miles. I plan to finish up the week Saturday with an outdoor run. I am a great deal slower outdoors, but looking forward to putting week 1 in the history books. I am planning an 8k July 10th and a 10k in August
Great start. I know you said that you had huge hills in your neighborhood. Those might be great tools to help you build up your speed, but do you have a flatter outdoor area too?0 -
I did day 2 of week one last night. It was a treadmill run since weather was pretty crappy out. The run portion was 3.6 miles with warm up/cool down walk 4.16 miles. I plan to finish up the week Saturday with an outdoor run. I am a great deal slower outdoors, but looking forward to putting week 1 in the history books. I am planning an 8k July 10th and a 10k in August
Great start. I know you said that you had huge hills in your neighborhood. Those might be great tools to help you build up your speed, but do you have a flatter outdoor area too?
I have spent the last few weeks visiting my mom and she has a great park nearby. Running from her house to the park, doing one loop around the park and back is 5k. It has been great practice. Now I'm back home and I have been searching for routes where I can avoid the steeper hills. I am going to give one a try tomorrow to see how it goes. There is a park near me that has a steep hill, I have been thinking about adding a day of hill sprints to the routine to gain speed and strength. The hills aren't as intimidating to me as they were. Yes they are hard, but I ran 47 minutes non-stop last week, I used to think that was impossible. So eventually I will power through these steep hills with no problem.0 -
I did day 2 of week one last night. It was a treadmill run since weather was pretty crappy out. The run portion was 3.6 miles with warm up/cool down walk 4.16 miles. I plan to finish up the week Saturday with an outdoor run. I am a great deal slower outdoors, but looking forward to putting week 1 in the history books. I am planning an 8k July 10th and a 10k in August
Great start. I know you said that you had huge hills in your neighborhood. Those might be great tools to help you build up your speed, but do you have a flatter outdoor area too?
I have spent the last few weeks visiting my mom and she has a great park nearby. Running from her house to the park, doing one loop around the park and back is 5k. It has been great practice. Now I'm back home and I have been searching for routes where I can avoid the steeper hills. I am going to give one a try tomorrow to see how it goes. There is a park near me that has a steep hill, I have been thinking about adding a day of hill sprints to the routine to gain speed and strength. The hills aren't as intimidating to me as they were. Yes they are hard, but I ran 47 minutes non-stop last week, I used to think that was impossible. So eventually I will power through these steep hills with no problem.
Eventually, you'll be running side by side with somebody in a race and completely pull away from them on your way up the hill, sprint down the other side and all the way through to the finish line. Fact.0 -
I can't wait for that
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Finished week 1 today with an outdoor run. I found a good route in my neighborhood where I was able to bypass most of the steep hills. Run 3.30 miles, with warm up/cool down 3.75 miles. I am slower outside than on the treadmill. My treadmill run was 3.60 miles, including wu/cd 4.16. Still I am glad to be moving forward and getting stronger. Ready for week two.0
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Super work mrsmalcolm, see you at week 2 :drinker:0
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Well done Mrs Malcolm, good run.0
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Hi all! I finished C25K last week while I was on vacation in NYC, and started the 10K training as well. I did W1D1 on Thursday the 13th. I ran on the treadmill (I always run outdoors, but our hotel had a gym) and it seemed a bit easier than running outside. It was nice to have my pace set for me so I could just mindlessly run. But it was also super boring! My pace was 10 minutes/mile for the first 3 runs, and I slowed down to about 11 minutes/mile on the last one. It was difficult on the last mile, but I made it through! I felt really proud.
I am looking forward to actually running outside, now that I'm back home. I left my towel at home today (oops) so I'll do W1D2 tomorrow instead. (I run at lunch and have to take a shower afterward.) I am going to go for a walk today at lunch instead. Will post after I do W1D2.0 -
Thanks Anne and Romy0
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Ok, I'm back! W1D2 is done. It was quite hard - it's pretty warm out there! I kept a pace of 10'37" (including the WU/CD), so I was pretty happy with that, considering that this is a big jump from the 5K app.
I am going to give myself a rest day tomorrow and then will be back at it on Thursday. See you then.0 -
Well, I woke up sick on Thursday the 20th with a cold, so no run happened. I went to California for a bridal shower this weekend, and am back. Luckily my cold was very short-lived, so I was able to go for a run today. I am done with W1D3. My pace was a bit off, at 10'50", but I expected that since I haven't run in almost a week. The last 10 minute run segment was SO hard! I really slowed my pace a lot to make it through. My calves got really, really tired, more so than my lungs.
I have a crazy week coming up, but really want to make sure I get at least two more runs in. I am planning to run on Wednesday, Friday and once on the weekend.0 -
Good for you. I've been sick and haven't run in over a week and feel...I don't know...worried about my next run. Like magically I'll hate running now or something? I don't know. Thanks for motivating me to get out there!0
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I did W1D1 today! I was so nervous and was struggling about what to do after C25k. I decided to do these intervals with the Zen labs app, and I'm cool with that. I'm excited about this, and I'm glad I decided to do it. I got through it.0
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I went ahead and did W1D2 today. I was at a park that I had never been to before, and I really wanted to run there. It felt good, and the temperature was awesome.0
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I'm glad you found a training schedule. I think the "30 minute run" is the bane of new runners. It gets easy and there isn't a lot of progress. It gets boring. But, if you decide to push then, it feels really hard. Sticking with a program keeps you engaged and achieving impossible stuff regularly. This helps you weather set backs, cause you want to know "what's next?"0
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W1D1 of B210K done this morning.
I'm a bit undecided on the programme though (I did the 4 x 10min intervals with 1min walk from the top of this thread, set the intervals on my Garmin and listened to some random music on my trusty relic of an ipod).
I managed it ok - 3.74 miles in the 44mins - but not sure if it felt like I was achieving much (even though I've never run that far before! It's hard to explain .. I'm probably just being weird).
I might have a mooch about and look at some other programmes and give them a go on my Weds and Friday runs just to see if one of the others lights my fire a bit more then start W1 again next week with whichever programme I settle on. I'm not in a hurry as I've no race booked.
Maybe I'm just missing my little C25K NHS podcast where the nice lady chats to me now and then lol
Edited to show correct mileage - for a moment I was nearly as good a Mo Farrah!0 -
One of the reasons why I didn't transition to a 10k program was because the intervals felt like "going backward" to me. (Oh, what a newbie I was). The other was that running for 30 minutes or more seemed like to much time out of my mommy/work schedule. I found something that worked for me at the time using the Runner's World SmartCoach app. Be warned that there are thousands of plans out there. "Good enough" keeps you running, and that's where the real gains come from.
Anyway, congratulation on graduating and transitioning to a 10k plan and welcome aboard!0 -
My week 1 was 5 sets of 8 minute running and 1 minute walking. I didn't like it. At first I felt like I was stopping before I even started and then later in the run I was hot, tired, and didn't want to break into a run yet again. Five times was just too much. On my second "day" I just quit after the 4th set with the thought that I had run for 32 minutes and walked for 4 minutes which was at least better than the week before. By the time I got to the 3rd day I had adjusted mentally and didn't find it too bad and I did again for a fourth day because of the second day quit. These four days took me two week though, along with two other runs I added just for something different.
Week 2, 4 sets of 12 minute running and 1 minute walking was so much easier. I finished week 3 yesterday (3 sets of 18 minutes running and 1 minute walking) and I'm still not having anywhere near the trouble I did with week 1's intervals. For me, at least, it was a mental thing.0 -
Thanks for the welcome and the advice, ladies!
I think you're right, it probably was just weird going back to intervals, the trouble is I only really get in to my stride after 10mins so it knocked me off kilter a bit so each time I started the next run it felt like I was having to get myself fired up again.
I've had a look at the Hal Higdon programme and that would probably fit in with my work schedule a bit better (with the 2mile, 3 mile then the long run each week) so I'm thinking that could be the way to go. I could combine that with the NHS improver podcasts which try to improve foot turn over to help with pace.
What's the worse can happen if I don't get the results with this one? I don't run 10k this side of Halloween? I can probably live with that; at Easter I couldn't run between lamp posts 0
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