2. Running Plans

I had to level up with a new training program.

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What I talked about
None to Run https://www.nonetorun.com/
Runna https://www.runna.com/

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Transcript

0:09

Hello, and welcome to another episode of Rebecca in Progress, where I, Rebecca, share my journey of growth, creativity, and figuring it all out one step at a time. a lot has changed since I filmed that other running video, so we're gonna talk about it. So if you listened to that other episode I talked about writing, I talked about a program I was using called NoneToRun, and then I also mentioned another program called RUNA. And I'm using RUNA now. But I do want to talk more about Nun2Run because I think it was a disservice how little I talked about it because it is a really, really great program. So the specifics of Nun2Run, it is a mobile app available for Android and iPhone. You get a 7 day free trial and then after that it costs either 39. 99 a year or 6. 99 a month. There are five different training programs to choose from depending on your skill level I did the most basic one which is just called none to run and it's um all run walk intervals With a final goal of being able to run Continuously for 25 minutes and that's the program i'm going to talk about there's a more beginner version called run ready if Even what I'm going to talk about is a little too difficult It's a lot of 30 minute walks and there are some run walk intervals, but those runs are very short And the walks are much longer than what I did in my program There's also a 5k a 10k and I think like a half marathon but none to run, which is the one that I did is a 12 week program. There are three runs a week. Each run, is a run walk interval with a five minute brisk walk warmup. all the runs during each week are exactly the same and the running time builds slowly over those 12 weeks. each week also includes a suggested strength workout and those are normally about like 10 to 15 minutes. So the first week of the program is really simple. It's a 30 minute slow run and a two minute walk So, you know, the five minute warm up and then that interval cycle for about like 20 minutes, I think. The second week it upgrades to one minute slow runs and two minute walks. The fifth week, for example, is 90 second runs with one minute walks. And the eighth week is two minute runs and 30 second walks. And then by week 10, you finally graduate from run walk intervals. To a 20 minute continuous, slow run. None to run is set up to help you build the skill to be able to run. Time in your feet. It's learning to control your breathing. It's developing a habit of running. and it's really just running to run, right? Like there's no distance goals, there's no real goals other than those time intervals that you're doing. super simple and effective for people like me who genuinely needed a lot of extra help and to move slowly. Uh, it's a 12 week program. I did it for so much longer than 12 weeks. I think I did it for like 6 7 months and even then, I didn't even actually finish the program. I only got to the 8th week. Um, I'm really, really slow like physically. Like physically I run slow. I move slow. Um, and things are just like extra hard for me because of all these health reasons And I just was trying to like find my groove and being consistent But I did struggle with consistency in the program, which is another reason why it took me a real long time. Um, I was running outside and I was absolutely a victim to the elements. So if it was like, too hot, if it was too cold, if it was raining, if it was windy, if it was snowing, I'm not gonna be out there running. So I was really inconsistent with it. Um, I really wasn't Running three times a week. I was running one to two times every once in a while I get like three times a week, but really I wasn't doing that and I definitely wasn't running every single week and there were all these like reasons Why I would like miss like a whole week or two or like a month There was a time when I missed a month. I think I kept agitating my sciatica. Honestly, that was the issue I kept just messing it up sometimes would be during a run one run that Agitated it and it took me out for a month. I was running I took one step and it felt like I got shot in the butt cheek And then I just couldn't run for like another three weeks then honestly, I keep throwing on my back picking up kitty litter So, you know you throw out your back you needed a couple weeks To take a break until you can even feel okay to be walking or running Um, but then I was also repeating weeks So I felt like I could master the interval cycle that I was doing, for example, like the first week of the two minute runs. I couldn't do them at all I would have to just like i'd be running and I couldn't finish the run interval and I'd have to slow down to a walk Or i'd start a run interval late because I was taking extra time catching my breath or something like that So I wanted to be able to finish the week Strongly and feel confident in it before I continue to another week and, um, you know, sometimes those weeks repeat in the program, for example, the two minute run interval cycle, that one lasted for two weeks, and I think I did it for a month and a half. None to Run really did help me, like, build my confidence to be able to run, to even sign up for a 5K. But it really wasn't getting me where I wanted it to be. Uh, one thing about None to Run, as opposed to the next program I'm gonna talk about, is that it's really just a PDF, and you're just going off a set schedule, a set program with no real customization or differences. Um, and I wanted something that had more for me, because I really do, Want to get good at running one of my goals in 2025 is to run five K's kind of frequently right now. The plan is just once a month to see how much better I do with all my runs. Um. Like, I know running is just for yourself, and it's, you're not really in a competition unless you're a professional. For the most part, as a 36 year old, you're just running a run. You're competing against yourself. But, in my first 5k, there was easily an 86 year old woman in front of me, and she wasn't even fast or, um, incredibly healthy. She was just an average 86 year old who was shuffling, kind of running, and she was in front of me. I beat her. I wasn't letting that lady beat me. But she was in front of me for a long time during the run and I don't want that to happen again. So I switched to Runna. Runna is also available on Android and iPhone. It's another mobile app. It is a personalized running app though that caters to runners of kind of like all levels. If you're trying to do your first 5k or if you're running a ultramarathon There's a program in there for runna. Um, and it's very very intuitive. It's very customizable You get the first week for free. So just like none to run but totally different price point. It is 122. 99 annually and 17. 99 a month So it's way more expensive than None to Run, but I think it's a much more in depth program. Um, the program I'm using in it is Run Your First 5K Plan. It is an eight week program and you are able to set a goal and I set my goal to 45 minutes. along with signing up for RUNA, I also got a gym membership to Planet Fitness, and I'm there all the time, and I'm doing all my runs there, because it is February, and it's cold, it's wet, and it's windy where I live, so I've just been running inside. It is a very structured in depth training program that I was able to customize a lot. So, I'm doing three runs a week. Each one of those runs is about 30 minutes long. They are, for right now, run walk intervals. Um, and then I have two strength trainings a week. They are about 45 minutes. And then I also have a mobility day. If you don't know what mobility is, it's just a different word for like stretching and yoga for athletes. I can customize how many days and what days I want to run or lift, and I can also like pick my mobility day, I can pick my long run day, I can tell it what gym equipment I have for my strength days and then what my goals are. So for me, my strength training is running centric. I have one day where I do legs and core and then a second day that I do like a full body workout. Um, and then every run is different, which is also really cool. It doesn't like I'm not doing the same workout for the full week. Every single workout is different. and it's also harder. The intervals I have in here are a lot harder. The very first workout I did with Runa was one minute run intervals. The second workout. So the same week was two minute run intervals. And then the third workout that week was one and a half minute run intervals. Like that's just the first week I would not have been able to do those runs without none to run. It just helped me build a base to be able to run. And RUNA is just like so customizable and so full and in depth of a program, and it's really keeping me accountable and motivated to continue. I go to the gym more days than I don't go to the gym. there's this beauty in finding something that you really like. That works for you because you will want to do it more often and push yourself Um, I know I said in the previous episode and I stand by it that I really do love running outside I love being able to explore and see new things and like measure my improvements by landmarks Um, and just like getting fresh air, but it's cold right now, so I don't really want to run outside, and I'm running on a treadmill, and it's so interesting and fun to run on a treadmill. I can pick a pace, and then I can stick to it, and I can push myself, or I can just make it easy. Um, When you run outside, I think it's hard to keep your pace consistent. Um, there's so many things that can change your pace. Like if the wind, the wind can change your pace. Like if you're turning on a road, if there's cars approaching, or there's other runners, if there's hills. Or for me, a lot of times I'm stopping to take a picture of something. You know, it's messing up my pace. But when I'm on the treadmill, you just pick a pace and you go. You just run that pace. I've been able to run faster and push myself for longer because I'm picking the pace. Um, a lot of times in my run intervals, I'm not really sure what I can handle, so I'll start at a certain, um, a certain speed, finish that run interval. You know have during my little rest period of catching my breath. I'm deciding how much faster do I want to run next time? There's been workouts where every single run interval. I've ran a little bit faster because I can pick up a speed On the treadmill and stick to it And it really really helps and comes in handy of pushing myself because really that's what i'm doing right now with the treadmill And speed i'm able to push myself It really comes in handy because RUNA has distance goals and guys I'm telling you I'm hitting the distance goals Okay, your girl is ace in the test, listen as long as I'm not messing up my my Watch or feel bad. I'm hitting the goals when I chose my goal time for this program. I picked 45 minutes Because I figured it was a obtainable Goal, you know, I would get it or I wouldn't we'll see how I feel at the end of the program was basically what I'm thinking But honestly right now I'm halfway through it. I'm pretty sure I'm gonna get 45 minutes Like if I don't get a 45 minute Uh, 5K at the end of this, it's gonna be ridiculous. Because I am running the exact distance that it told me in the exact amount of time it told me to do. Okay? I'm doing it. now, the runs are supposed to be conversational pace, which means that you should be able to talk in like short sentences without having to like pause and like catch your breath while you're running. I'm not really doing that. I'm not gonna lie. I'm pushing myself very, very hard and I'm breathing very, very hard. But listen, I'm hitting them gold distances. Okay, your girl is running. That's the most important thing. Um, so I'm very, very confident. I'm gonna hit my P. R. then one of the last really cool things about runna that I really like is that you can program in extra runs. So yesterday, coincidentally, I ran my second in person 5K. Um, I used RUNA to build a workout for me. Um, it was a drop set, which just means I did run walk intervals, but the distances got shorter and my pace got faster every single run. RUNA also connects to my Garmin, so it sent the workout to my fitness tracker, which connects to my headphones. So while I was running, it was able to coach me, and it basically was just telling me if my pace was off. Um, and you know what I ran a 47 minute 5k, okay I shaved five minutes off my last 5k time and i'm gonna tell you that's pretty goddamn good So, you know, I think runna is a really great program. I really like it. It's so helpful I suggest it if you're looking for a good running program and you're trying to like um improve your time or You're training for a harder race for the first time check out runna. It's really really great Highly suggest it you too will PR because I'm pretty sure I'm a PR even more and more often but like honestly all this training is Taking up a lot of my time I'm not gonna lie like other projects and like plans that I have are being pushed to the side because I'm so focused on Running. I'm just thinking about it All the time like I'm always thinking what is my next run? How will I feel in my next run? Maybe I should try different running supplements has Hoka come out with new shoes yet Should I buy new socks? do I think I can push myself tomorrow in the gym? I'm just thinking about it all the time And I'm also tired. I'm just like, very, very tired. Uh, well, I don't think tired is the word. It's more fatigued. I feel very fatigued, and if you have never had medical induced fatigue, I do not wish it on you. It is so difficult. It is this overwhelming sense of exhaustion. For me, it makes it really hard to keep my head up and my eyes open. I just want to crash. I don't even want to sleep. I just want to lay down and not do anything. Um, and I've been super fatigued. I'm pushing my body a lot. And while I'm not like in any sort of pain, I'm not especially sore. I'm just worn out. My body and my mind is worn out. I think it's physically pushing myself just on top of life in general There's a lot going on in the world and it's stressing me out and it's wearing me down and then I'm pushing my body really hard and I'm not sure if I can keep this up long term really all this gym six to seven days a week and pushing myself But I do know that I have four more weeks left of this program and I will continue to follow my program for the next four weeks We're gonna finish and we're gonna PR and it's exciting because the day that I finish my 5k program I'm actually gonna do an in person 5k March 22nd. So I don't know if i'm gonna continue with RUNA after I finish this program, but I think most likely I will maybe i'll try to just do a longer program or less days or something Um, but I don't think I can push myself crazy like this. For much longer, runna does have an improve your 5k time I really want to get down to 30 minutes in general I think is a fun goal time for a 5k, but then everybody in my life keeps telling me. Oh, you'll start running 10k's soon So who knows? I think that's only 6. 2 miles. Actually not crazy. Um, but we'll see what my next step is after I finish this program in a month. But wish me luck i'm gonna need it. It's a lot of work so if you have any questions, or you want to talk plans dm me I'm, especially interested in hearing from and making friends with more Chronic illness athletes runners or anything else. I do want to talk to you I want to know how we push ourselves past our limits and prove that we are not our disease Please follow me on Instagram R underscore Beck's blue sky Rebecca Phoenix and Strava Rebecca Phoenix if you are a runner, please follow me on Strava I want to make more friends with people. Thank you, and we will talk soon