C25k+

[Dimi3is]

I plan to run for 3 weeks the C25k+ runs with the following schedule

Mon Stepping stone (30min)

Tue Speed (17min)

Thu Speed (17min)

Sat Stamina (35min)

What do you think about doing twice this short interval run in a week?

[AlMorr Ambassador Graduate10]

Although you have graduated from C25K I think you should still not run on consecutive days just yet, unless you have been running for over 6 months, that should be fine,

[Dimi3is in reply to AlMorr]

Eventhough these two runs are an easy and a quicky?

[AlMorr Ambassador Graduate10 in reply to Dimi3is]

Be very careful, take care if you have not been running for more than six months. 😊 🏃

[ArthurJG Graduate10 in reply to Dimi3is]

Yes AlMorr is right. In fact six months is probably on the low side: that's for people who are being supervised by a coach and doing lots of cross training. Usually 9-12 months is given as a guide before you run on consecutive days and EVEN THEN you wouldn't do two 'hard' days in a row. Common sense applies of course, you don't have to rest on Tuesday just because you ran for a bus on Monday. But in general don't run on consecutive days in the first 9 months or so.

The reason is this. When you run, the impact causes little microtears in your muscles. On the days you don't run those tears repair and (this is the good bit) make the muscle stronger in the process. If you keep making tears and not allowing the repair days you can work out for yourself the likely outcome. As I say it's not something that has to be overstated to an absurd degree but in the first several months running on consecutive days is not recommended.

Low impact exercises like walking, swimming and even cycling are OK on non-running days and power walking has a lot of the same benefits as running so maybe consider that as an alternative if you're in the mood to run but ran the day before?

[Dimi3is in reply to ArthurJG]

Thank you very much for your detailed response. The only reason I wanted to do that is that I wanted to be better prepared for the stamina podcast

[ArthurJG Graduate10 in reply to Dimi3is]

Then the thing to remember is more training isn’t always better training. There’s a reason pro athletes reduce their training in the weeks immediately before a race.

[GoGo_JoJo Graduate10]

I would consider making Tuesday a speed walk. At least for a while.

I still only very rarely run on consecutive days. It really is important still to give your body that down time.

Could you cycle or swim instead?

[Dimi3is in reply to GoGo_JoJo]

Ok. You ve convinced me! Thanks!

[UnfitNoMore Graduate10]

Glad to see the back to back runs advice is already above.

I’m wondering why in a cycle of 4 runs you were going for 2 speed sessions? Most running should be at comfortable pace for your development. Have a read of this article mensrunninguk.co.uk/top-fea...

[Dimi3is in reply to UnfitNoMore]

Very helpful article! And it also answers my next question. In jo jo's magic run how fast should I run

[UnfitNoMore Graduate10 in reply to Dimi3is]

Indeed... and the most important bit of that is long runs are always the slowest ones!

[Hidden in reply to Dimi3is]

Here's a training pace calculator that might help...

runnersworld.com/uk/trainin...

[Dimi3is in reply to Hidden]

Amazing tool! Do you trust it?

[Hidden in reply to Dimi3is]

I think it gives you a rough idea of what you should be aiming for... The long run pace was helpful for me, it's A LOT slower than I expected.

[Buddy34 Graduate10 in reply to Hidden]

I've just put my last run in to that and it's telling me I should be running a lot slower . Very interesting 😊

[Buddy34 Graduate10]

Looks great but maybe miss out the Tuesday. You're not want to do too much 😊