Week 10, 11 &12 Nike Running Coach plan
The promise was to have a post at least at the end of every week however life has other plans. So after a week of whirlwind tour on business I finally found time to complete this while wait to board my flight back home. Week 10 had 2 recovery runs of 5.5 and 7.5K plus the benchmark run and a long run for 15km. Sometimes feel that the Nike plan has more recovery runs than any other type but whatever I am just going with the flow and not questioning the method right now. The beauty of the Nike run plus coaching plan is I can edit the schedule. So I moved around the workouts from Monday and Tuesday. Tuesday I did an easy walk on the treadmill with an elevation of 10 at a lower speed for 2km. While the speed wasn’t high it still worked the quads. Its work in progress on elevation as there aren’t any hill runs as part of the plan. Wednesday I managed to run 5.5k. The plan suggested at an easy 8.5” speed but I ran faster averaging at a pace of 7.5”. Thursday was rest day for run