5k Training Using NRC Plan (8 weeks)

LONG POST. 

So, okay. As you know, I’ve been using the Nike Run Club app to get back into running this year, and I absolutely love it! I really enjoy the variety of runs (easy runs, long runs, fartlek), and the best part? I don’t feel rushed or pressured, and there’s no pain afterward.

Last year was a different story. My legs were sore almost after every run. I even had shin splints. And let’s talk about Coach Bennett. LOVE. HIM. The funniest thing is during easy runs, when he says, "Go slower," and I’m already running at my slowest pace. Like… should I just walk? 😂

Wait, can we take a moment to acknowledge the fact that I’m out here casually dropping fancy running terms? WHO EVEN AM I?! Hahaha!

Anyway, this blog is really just to document my whole experience with this training plan. Yeah, some people train for a half marathon, others for a full marathon, while I’m over here training for a 5K! 😂 It’s funny, but hey, we all have to start somewhere, right? I will update this is I go through every run for this training.

WEEK 1

Run 1 - Recovery Run, 5 Minutes, Easy/Relaxed Pace - Feb 26, 5:57am
This was a piece of cake! Though I have to admit, it wasn’t exactly my easy and relaxed pace. It was a little more than that. I walked 2 km after to hit my daily step and calorie goal. Plus, I still have a lot left in the tank - CHAR!
Run 2 - Speed Run, 27 Mins, Intervals (8 x 1 Min Intervals, 1 Minute Recovery) - Feb 27, 5:54am

As I eat breakfast (two eggs, corn grits, and corned beef), I’m thinking, 'Lamia jud aning Holiday corned beef, oy!' I’m also thinking, why didn’t I start running when I was younger, like in my mid-30s? It probably wouldn’t have been as hard. Because yes, today was exhausting, but not as bad as my first 2 successful fast runs. And as you know, my very first attempt at this wasn’t exactly successful… okay, I almost fainted. Remember THAT? So yes, definitely better, faster, and my legs aren’t limp. This Tetta is happy.

Yes, I have small feet. 🤷

Run 3 - Recovery Run, 7 Mins, Easy/Relaxed Pace - Feb 28, 6:03am

Today was supposed to be a rest day, but I still have three more runs to do, and I’m running out of days in the week. So yes, this was short and easy because, this time, I actually did an 'easy' run.

Run 4 - Speed Run, 25 Mins, Hard Pace - Mar 1, 5:36am

Today's run involved 5K, 10K, and mile pace. Don’t ask me what they are! hahaha! The very reason I love the Nike Running Club app is the 'guided run' option. If you’re like me and have no clue what those paces mean, it’s super helpful. Coach Bennett breaks it down by saying things like ‘go 5/10 or 7/10 effort,’ which I love because he focuses on effort, not numbers, perfect for people like me who honestly don’t care (at least for now).

Anyway, it wasn’t easy, but it was definitely easier than my previous speed runs. So much so that I even walked 3KM more! My legs are a little sore, and I’m icing them now with a cold compress. Also, I decided to take a selfie because, aside from finishing 5K today, it’s also the weekend!" 

Run 5 - 1 Mile, Comfortable Pace - Mar 2, 6:01pm 

Socks matter. I ran today wearing one of my old, thin, ratty pairs, and now I have a blister on my right foot, right on the arch. I also went a little over a mile (2K) and walked about 1K. My shin and heel hurt, but it’s bearable. One thing’s for sure, rest is important. I definitely get that now, so next week, I’ll make sure to take one. 

WEEK 2

Run 1 - Recovery Run, 10 Mins, Easy/Relaxed Pace - Mar 3, 5:45am

I was going to skip today’s run and just do two tomorrow, but when I saw that a Speed Run was coming up next, I decided to gear up. Plus, since we needed eggs, I figured I’d just run to the sari-sari store outside the subdivision and walk back home.

The first three minutes were rough, I definitely felt the pain in my calf but it disappeared after that. I felt strong for the rest of the run, but I won’t lie… I was definitely relieved when the 10 minutes were over! And in between catching my breath, I managed to ask the friendly tindera, 'Naa moy itlog?' 😁

Fave pancit canton

Run 2 - Speed Run, 17 Mins, Hard Pace (45-second Interval) - Mar 4, 5:34am

I'm so used to the 5-minute warm-up, so I was surprised that I was a little out of breath during the first 2 minutes. My heartbeat was below 155, so I was good. I slowed down to almost walking. Well, it was walking with a little bouncing. Guess my body had other plans. Go figure! 😁 I recovered after and felt strong.

Anyway, today’s coach was Chelsea Cox. She’s amazing as well! I loved it when she said, ‘Go, go, go!’ because I also went, went, went! And no, she doesn’t sound like Ruffa Mae (although I wouldn’t mind if she did).

After that, I did another 14-minute walk/run to hit my daily step goal.

DNA

Run 3 - Recovery Run, 12 Mins, Easy/Relaxed Pace - Mar 6, 5:40am

I ate chicharon (with unod) today to ‘fuel’ my body because isn’t that the whole point of all this? 😂

Yesterday was a rest day, but I did 17 minutes of Pilates instead of strength training, especially for my legs. And let me tell you… it is HUMBLING. The muscles Pilates worked yesterday? Sore. The ones for running? Surprisingly fine. So, I went for a 30-minute run with a 2-minute rest after the 20-minute mark. Now, I’m icing my legs and skipping Pilates for today. This Tetta is officially exhausted!

fave cup noodles, fave inhaler (shoutout to my cousin Ading for this gem from Vietnam), and fave perfume hahaha

Run 4 - Speed Run, 18 Mins, Hard Pace (30-sec Intervals) - Mar 7, 5:33am

I enjoyed today's speed run. I added 12 more mins of easy run to reach 3K.

i looooooovveeee binangkal!

Run 5 - Long Run, 35 Mins, Comfortable Pace - Mar 9, 5:57am

Writing this today (3/10) because by the time my husband and I got home yesterday, I was just exhausted. Anyway, I’m using my stats from Strava because, unfortunately, my Nike app lagged right after my run. I closed it, reopened it… and poof, it was gone.

Because it was a rest day yesterday, I was so excited for this run. Honestly, I haven’t been this hyped about exercise since Retro Wednesdays at Fitness First (Ayala) more than 15 years ago! The instruction was to run at a comfortable pace, which I did, and I ended up running the entire 35 minutes! It felt amazing, and I have to say, I’m quite proud of myself.

After the run, my husband and I went to the mall to check out some running shoes and did a little grocery shopping. By the end of the day, I logged 13k steps. Not bad at all!

I love my Sunday runs because my husband goes with me. He doesn’t run, he just plays on his phone or takes pics of the motorcycle for his Tiktok. But still, it just feels different when he’s there. You know, I’m all loved up! 💛

WEEK 3

Run 1 - Recovery Run, 3.2K, Easy/Relaxed Pace - Mar 10, 5:39am

My right leg felt funny today, so I started at a very slow pace. Oh, and when I woke up? My neck hurt. I’m turning 42 this year, so yeah, there’s always something hurting when I wake up! 

Anyway, that weird feeling in my leg disappeared after a few minutes, and I was able to settle into a more stable, easy pace. I ran around the neighborhood today, where I could smell everyone's breakfast cooking. I'm telling you, the REAL endurance training is running past the scent of freshly fried eggs, fish, corned beef, etc.!

Rocky Road cake from Leona’s, my fave! Bought it yesterday as today’s reward. Because, you know, every run deserves a sweet ending. CHAR!

Run 2 - Speed Run, 26 Mins, Fartlek, Hard Pace - Mar 11, 5:23am

Man… FARTLEK IS HARD. During my first one, I walked through the recovery intervals. This time, I actually jogged (okay, there was a moment of bounce-walking too 😁), and that’s a huge improvement! But did it feel easier? Nope. Not at all.

Still, I felt good afterward, so I walked another 3K and did a 17-minute Pilates session (which, once again, was humbling). I tend to go all out before a rest day, which just makes the RD feel extra glorious!

One of my colleagues wrote this on my notebook hahhahaha

Run 3 - Recovery Run, 20 Mins, Easy/Relaxed Pace - Mar 13, 5:39am

I'm getting good at these 20-minute runs. I think I've gotten faster too, although I'm not really sure. Strava disagrees since it didn’t record a PR, but who cares? I felt good! I walked about 1K to hit my daily step goal, then did Pilates when I got home. I'm taking Pilates more seriously now because I really think it’s helped strengthen my legs.

Run 4 - Speed Run, 28 Mins, Fartlek, Hard Pace - Mar 14, 5:30am

Tired. I’m not getting better at Fartlek. In fact, I just suck at it. Anyway, I guess there’s nothing I can do about it. I got frustrated and walked an extra 1.62 KM until it rained. Definitely no Pilates today!

Run 5 - Long Run, 40 Mins, Comfortable Pace - Mar 16, 5:57am

Let me list my PRs from this run set:

• 1.9K Spiral: PR 21:06
• Ayala - 750m Loop: PR 6:34
• 2 Mile: Best estimated effort—29:14

Honestly, I just ran and ran and felt good about it. The last two minutes were super tiring, though. I’ll admit, I cheated a little and, instead of taking the hill section in Ayala, I turned back. But hey, I think it still counts! I’m proud of myself!

After our usual coffee at Pick Up, my husband and I headed to Cityscapes in Balamban. I had the BigBoy Sandwich, it's a bit bland, but I love the mix of textures!

WEEK 4

Run 1 - Recovery Run, 25 Mins, Easy/Relaxed Pace - Mar 17, 5:44am

Ran around the neighborhood today. I didn’t have mobile data, so this run didn’t record on my Nike app. Yesterday, I logged 19,321 steps. No surprise my feet were aching by the end of the day! My husband and I had a looong day, which I think made today’s run one of the hardest. I started with a bounce-walk and found my groove after about five minutes, but it was still an easy pace.

Run 2 - Speed Run, 21 Mins, Intervals, Hard Pace - Mar 18, 5:25am

I can honestly say that this Speed Run is easy. I love the 30-second recovery. I mean, there were times when I was fully recovered after just 15 seconds! I also got confused with the 5K pace and the idea that it's supposed to be an 8/10 effort because my 5K pace is definitely not an 8/10. But I went with the 8/10 effort since it was only for 30 seconds. After that, I walked for more than 3K, then went home to do my wife duties.

I cooked chicken curry earlier today. I used the McCormick blend, and my husband loved it!

Run 3 - Recovery Run, 1Mile, Easy/Relaxed Pace - Mar 20, 6:00am

Yesterday, I tweeted (or X-ed), "Honestly, I haven't felt like not #running. 🫶", and it's true! After every rest day, I’m always excited to hit the road again. Earlier today, it was raining, so I thought I couldn’t, but when I got home and saw the rain had stopped, I did. I went for an easy 2K+ run, and felt good! 

Pre-Run Fuel (3 hours before), that’s if I can resist the temptation of Chicharon with Unod in the pantry. 😁

Run 4 - Speed Run, 30 Mins, Intervals, Hard Pace - Mar 21, 5:26 am

Ran with sip-on today! It was a bit of a challenge, but I’ve always loved Speed Runs, especially this one because it had a 2-minute recovery. What a luxury! I wore my Lululemon Blissfeel 2, and let me tell you... it’s stable, but definitely not cushioned enough for a heavy Tetta like me. Again, had trouble with the Nike App today because of unstable internet so here's my Strava stats.

Run 5 - Long Run, 40 Mins, Comfortable Pace - Mar 23, 5:50am

This run is actually a PR for my 5K! I know it says 2nd best time, but here’s what happened. I recorded the run on both my watch and Strava, and they gave me different numbers. Strava showed a PR with 7:19/km, while the screenshot below is from my watch. Obviously, my Nike Run Club app is going bonkers again.

Now, I know I didn’t hit 7m/km yet because this run was tough! My body felt heavy, and I intentionally slowed down a few times. I also have a cold and a cough, so I wasn’t feeling 100%. I didn’t fully trust Strava’s numbers, so I deleted it. Because of that, my actual PR isn’t showing up as a PR anymore but it definitely is and I’m super happy about it! That was my goal last week, and I’m proud that I achieved it! Also, I emailed Strava to correct my PR.

Update: Strava corrected this to make it my 5k PR:

WEEK 5

Run 1 - Recovery Run, 25 Mins, Easy/Relaxed Pace - Mar 24, 5:39am

My husband and I woke up around 1 AM, got ready, and went to grab some grub. We chilled at Pick Up Coffee for a bit and then headed to Ayala. It totally felt like a Sunday! 

Anyway, this run was super easy in terms of effort. I went sloooowww. I’m still not feeling 100% (colds and cough), but I’m glad I got it done!

I ran into my long-time friend and sorority sister, Te Nenen! We haven’t seen each other in over 10 years. What a happy surprise! 🫶

Run 2 - Speed Run, 36 Mins, Intervals, Hard Pace - Mar 27, 5:55am

5-min warm up + 4-min 5k pace, 2-min recovery x 4

I took 2 days off, so this speed run wasn’t as easy as I expected, though I did love the 2-minute recovery. I definitely needed that! During the first and second intervals, I tried to speed up, but I felt this weird heat in my upper body. It wasn’t the usual warmth from getting warmed up. It felt different, so I slowed down a bit and focused on catching my breath. Thankfully, I found my groove, and the last two intervals felt smoother and more relaxed, but definitely more tiring.

Oh, and I loved today’s coach! It was a woman, but I forgot her name. I’ll make sure to check next time!

Work got a little stressful today… so I let salt and grease handle it.

Run 3 - Recovery Run, 25 Mins, Easy/Relaxed Pace - Mar 28, 5:24am

Slooow run today. Breathing felt great, legs were strong. I could’ve pushed for more speed and distance! Hoping I feel just as good for my long run on Sunday!

Run 4 - Speed Run, 30 Mins, Tempo Run, Hard Pace - SKIPPED

I did my pre-run warm up and then it rained. 😏

Run 5 - 5k-7k Long Run, Comfortable Pace - Mar 30, 5:34am - 5K PR!!!

First time running on a track! The new track in our city just opened, so my husband and I decided to check it out. I’ve read that running on a track is harder and yep, it’s true! My watch even said my Training Load was “Excessive.” 😅

My goal was 6K, but I thought I’d push for 7K… that did NOT happen. By 2K, I was already feeling it. I had a full meal about 3 hours before and a super spicy Korean noodles about 2 hours before. My body felt heavy, and I could still feel the heat of the noodles in my stomach. I honestly thought I was gonna barf. 

But I kept going, and surprise, surprise, I got a PR for 5K! 

My husband took pics and vids, but as always… I didn’t look cute in any of them, so no uploads. Hahaha! 

PR!

WEEK 6

Run 1 - Recovery Run, 30 Mins, Easy/Relaxed Pace - Mar 31, 5:40am

Ran around the neighborhood today. Longest recovery run so far, but it was easy. The roads were wet from the rain.

It rained.

Run 2 - Speed Run, 22 Mins, Intervals, Hard Pace - Apr 1, 5:24am

Loving this speed run! It had almost 2 minutes of 1-mile pace (9/10), and I gave it my all. Plus, I did all my celebration runs at a full 10/10, so I was sprinting! I still can’t believe I can say that now… that I’m actually sprinting. So crazy!

After that, I ran into T Nenz again, and we walked almost 4K to wrap up the day.

Then, a little plot twist. Our car wouldn’t start because of a weak battery. Good thing I actually had my ATM card and cash on me (which never happens! 😁🤷). Huge thanks to my husband for rescuing me, All Batteries for the fast delivery and great service, and our car for timing this perfectly!

Tettas enjoying the early morning sun! 💛

Run 3 - Recovery Run, 31 Mins, Easy Relaxed Pace - Apr 3, 5:23am

I went 40 mins straight jogging today, and it was easy. Breathing is great, legs are strong, and I think my running form too is smashing (or at least it feels like it). i felt like I could go on 20 mins more. I’m not sure if it’s because I ate light 2 hours prior, or if it’s because I did leg strength training this week. I used my NB 1080 V14, which I got just yesterday, so it could also be that. I loved this run!

O.R.A.N.G.E.

Run 4 - Speed Run, 35 Mins, Tempo Run, Hard Pace - Apr 4, 5:34am

7 mins warm up, 25 mins tempo

This was my first Tempo Run, since I skipped last week’s (which I was so bummed about). It was fun! The instruction was to run at a pace I could sustain for an hour, and I did just that. I really felt it, which is amazing because my actual pace was 7'44". Like I mentioned last time, I’ve been doing leg strength training lately, and I think it’s working!

Run 5 - 6.4 - 8k Long Run, Comfortable Pace - Apr 6, 5:48am - 5K PR!!!

Not only did I set a new 5K PR today, I also hit my longest run ever! What an achievement! I couldn’t be happier. My legs are a little sore (as expected!), which made the post-run massage extra glorious. Those blind masseurs really know their stuff! 💛

my sweetheart looking for a breakfast place..

WEEK 7

Run 1 - Recovery Run, 35 Mins, Easy/Relaxed Pace - Apr 7, 5:36am

Can you believe I only have 2 weeks left in this training? Wild! And now, I can definitely run a full 5K, plus a little extra! I’m actually super excited for my race on April 27, which I’ll be running in honor of my parents’ wedding anniversary. Gotta do something special for the two people who’ve been nothing short of amazing, especially my mum, who’s become more of a best friend to me since Papa passed almost 14 years ago (I miss him everyday!). 

Anyway, I almost didn’t run today. My body felt heavy, my legs were sore, so I went super slow. This time, I skipped the Guided Run, just hit start, and ran in peaceful silence. And honestly? It was great.

Run 2 - Speed Run, 21 Mins, Hill Workout, Hard Pace - Apr 8, 5:45am

Work was a little too much today, so I told myself, no matter what happens, I have to go for a run. Apart from spending time with my husband, it's honestly the best part of my day. I look forward to it every single time, new shoes or not! 

So, I dropped off of that last meeting (which went past my shift anyway), gave my boss a heads-up (she hearted the message—blessed, I know 💛), and off I went.

I unfortunately didn't find a hill somewhere in Ayala, so I ran my usual route, which technically has a small hill, but it doesn’t really count. I also didn't give my full effort in this run because my leg felt funny, I don't want to get injured. I’ll do this again next week, this time, with a real hill. Let’s gooo!

Run 3 - Recovery Run, 25 Mins, Easy Relaxed Pace - Apr 10, 5:25am

I felt good today so I added an extra 5 minutes to my run, and even squeezed in a 1K walk after. 

Also… I gave in. I finally bought a Garmin, and today felt extra exciting because of it! It told me my fitness age is 42.5. Oh really? Ha! Let’s see about that (nipatol sa relo). 😁

But seriously, it’s really nice! I’ve spent most of the day checking the watch or obsessing over the app. Totally hooked already.

I conquered the hill part in Ayala, without getting out of breath! Wow, this training really works! I’m honestly so proud of how far I’ve come.

Run 4 - Speed Run, 16 Mins, Tempo Run, Hard Pace - Apr 11, 5:28am

This is one of those runs where it's just easy. I breezed through the 5-min warm-up, and then did the 10-min tempo. Again, it was easy, so I walked for 3km+ more.

41-yr old face - pores, fine lines, and warts. Doesn't matter, I CAN RUN! 

Run 5 - 6.5 - 8k Long Run, Comfortable Pace - Apr 13, 5:32am

I’ve been wanting to hit 8K since two Sundays ago, and I’ve failed twice. I feel like it’s mostly because of my leg strength, and I also think I haven’t really figured out the right fueling for this kind of run yet.

The first time, I tried carbo-loading and it was a terrible idea. My body felt heavy, and I felt like I needed to take a dump the entire run. 😅 I made it to 5K that day. The second time was slightly better. No urge to poop this time, but I still felt heavy from what I ate. I managed to reach 6K+ that time.

This time, I kept dinner light, just two slices of pizza and drank an electrolyte drink right before the run. By the time I hit 5K, I got so hungry I had to stop and take two bites of a Hello Wafer, then drank half of my chocolate drink. After that, my legs just weren’t the same. They got tired really fast, I barely made it to 6K. I stopped to stretch for about a minute and somehow managed to push to 7K, but that was it. My legs were done.

Still, I’m happy I made it to 7K! So, I’m going to try again next Sunday. Let’s gooo!

The breakfast after..

WEEK 8

Run 1 - Recovery Run, 5k, Easy/Relaxed Pace - Apr 14, 5:20am

I was pretty bummed because I wasn’t able to register for the April 27 run (which also happens to be my parents’ wedding anniversary). That was supposed to be my target race for this training cycle. I emailed the organizers but didn’t get a response, so I guess I’ll have to let that one go.

But! I did sign up for a 5K on May 4. So after this week, I’ll still aim to hit that 8K this Sunday. Then, the week after that, I’m officially starting my 10K training (still using NRC), and yes, I’ll continue documenting it all here. 

Anyway, weirdly, my legs weren’t tired from yesterday’s run, even though I expected some soreness. I kept the run really controlled and tried to stay in Zone 2, which honestly was tough because I naturally fall into this “auto pace” (like 8:45–9:30) without thinking. I don’t know if that’s normal for other runners, but that’s just how my body wants to move.

Also, I enabled the per lap notification on my watch to help me monitor my pace and effort better.

And lastly, this “recovery run” used to be my long run. Look how far I’ve come!

This utan is super duper yummeh!

Run 2 - Speed Run, 22 Mins, Tempo Run, Hard Pace - Apr 16, 5:27am

I was supposed to skip today’s run since it was originally scheduled for yesterday, but I was so exhausted from work that I went straight to sleep when I got home. This morning though, I felt good so I went for it, and I couldn’t be happier.

I loved today’s tempo run. It started with a 5-minute warm-up at 3/10 effort, then gradually increased until it peaked at best effort. That final minute was meant to be an all-out push, and I gave it my fastest. I did get tired after about 30 seconds, so I shifted to an 8/10 intensity for the rest of the interval. There was no recovery built into the workout, so I’m honestly proud that I survived it and didn’t feel completely drained afterward.

I felt okay, and even went for a 1K+ walk after the run. When I got home, I capped it off with 4 leg strength exercises.

Gas is cheaper this week!!! YAAAYYYYY!!

Run 3 - Recovery Run, 25 Mins, Easy/Relaxed Pace - Apr 17, 5:46am

My legs and glutes are so sore today. Yesterday’s leg training definitely hit hard. The pamaol is real! I didn’t want to skip my run though, so I took it really slow and steady, and I’m glad I pushed through. Felt so much better after! 

Run 4 - Recovery Run, 1k, Easy/Relaxed Pace - Apr 18, 5:41am

It’s Good Friday, and growing up, we were always told not to do anything strenuous on this day because “Christ is dead, no one’s going to save you if something goes wrong.” While I don’t necessarily believe that anymore, I guess some habits (and hesitations) stick. I was honestly hesitant to do this run. My legs and glutes are still sore and I didn’t want to risk injury.

But I told myself I’d start, and if the pain got worse, I’d stop and just walk.

It didn’t happen.

The soreness faded after about two minutes and I just kept going. After that, I did 3 leg training exercises and watched Real Housewives of Beverly Hills. 

Run 5 - Speed Run, 5k, Hard Pace - Apr 20, 5:18am

THIS TRAINING WORKS!

I can now run 5K comfortably. Like, actually run it without dying. If you're thinking of starting your running journey, this is 100% worth trying.

I started with Nike Run Club's 4-week beginner plan, then followed it up with a more structured program... and now I can confidently say: I’m a 5K (sometimes even 7K!) runner. Weeeee! Go me! 🙌

I run because I love how it makes me feel, not to chase a number on the scale. I’ve plateaued at 68kg for 3 months now, but you know what, it doesn't matter because I can run (I’m obsessed with how strong my legs feel)!

Running changed me, not just physically but mentally. And yes, I’m absolutely celebrating that! 

Anyway, I’m officially starting my 10K training next week! Still deciding whether to stick with NRC or fully commit to my watch’s personalized plan, both have their perks, and I’m weighing what feels right for this next stretch. I’ll keep you posted once I make the call. Either way, the journey continues.  

(Update: Here's the link to my 10k Training)

Thank you for reading this super duper looooong post! 'Til next blog! 💛