I started C25K in May, graduating in early July. I have kept doing 5-6.5k runs but have struggled over the past month to do more than one run a week. I ran 5k (in 34 mins) this morning but walked a couple of times and found it really hard work. I now have a couple of weeks off work and really want to work on getting back into it. I've wondered about running on a few consecutive days - maybe some shorter (3k?) runs rather than 5k or over every time. Any thoughts? I am aiming to be able to run 10k by Feb. Thanks in advance.
Running on consecutive days?: I started C25K... - Bridge to 10K
I know how tempting it is to run on consecutive days to speed up our performance and momentum but it’s really not a good idea. Your body needs that rest day to recover. You could try doing an alternate or cross exercise to compliment the running on rest days that would fo some way to contributing to improved performance, that’s the best advice I can give. They say you’d have to run a coupe of years before you would run day after day without any risk or impact... we are some way off that though hey
Thanks for your reply. I wondered how long you had to be running before consecutive days was ok. Like you say, I'm a way off a couple of years! Great advice...maybe strength training would be the best idea on the non-running days. I think I'm just frustrated with myself because I've let it slide a bit and definitely feel less fit. But I'm still in a better place than when I started C25K so I need to get back to that 'trust the programme' mentality and build it back up gradually.
You and the rest of this forum are a few years away from consecutive day running we are in the same boat and this question has been asked many times.
At least you are getting back into the programme. Repeat the c25k if you need to, consolidate for 3-4 weeks... then move onto Juju Magic plan... and then you might want to do some 5k/10k races, set some immediate and long term goals to keep you going and ofcourse this forum will be here to support you and cheer you on
Not heard from you for a little while Reykjavik49, good to know that you are still running, even if you have as they say "lost your mojo" these things do happen to everyone from time to time,
You have not lost your running completely, that sub 35 minute 5K time you did this morning is very good considering you walked a little, I have a confession to make, I ran a 5K this morning at parkrun in a time of 33.15, however, I admit I walked a little up the steepest hill on it,, for you, just take your time in your ambition to run a 10K, try and run at least twice a week, I am now a Graduate10, I trained for that using the Ju Ju Magic 10K plan, not exactly to the plan as in C25K, but quite close to it.
I ran twice a week on a Saturday and Wednesday morning, parkrun alternating on a Saturday with one of the longer runs of C25K, still have the app on my phone, on the Wednesday I increased by 1 Kilometre, once a fortnight, the other Wednesday a fast 5K using my metromone app, if I ever get a sub 30 minute 5k it's most likely to be run locally using that app, not at a parkrun.
It's good to know that the best of you walk a little way sometimes! 😉 Your plan sounds great and achievable. I have a lot of family commitments which make maintaining regular running times difficult. I'm also struggling a bit with the dark mornings and evenings. Back in the summer, I'd happily wake at 5 and do 5K before work. There's no way I can manage that now. I think I may consider joining a gym. I can then use a treadmill when the weather is bad and also use some of the other equipment for building strength. My son will make me go ( so I can give him a lift!). I've never been a gym person, but then I was never a running person and I've shown I can change.
Thanks so much for the advice.
You’ve got plenty of time to get to 10k without running on consecutive days. Use the days in between your running for other forms of non running exercise if you want but you don’t need it. Follow Ju-Ju’s 10k plan or something similar ( basically just increasing the length of ONE of your runs a week and you’ll smash it. Good luck.
I completely understand how you. I find fitting runs in when I'm working quite difficult so when I get some time off I want to run as much as possible.
Early on running on consecutive days clearly isn't a good idea but once you've built up some stamina the odd run on a consecutive day isn't going to do any great damage - especially if you're sensible about not overdoing it on distance. However though my motto is pretty much run what makes you happy (which has for me included mini streaks of running every day over a couple of weeks) - putting in 14 consecutive runs while you're off work after not doing too many regular runs recently might be asking for disaster!
In your shoes with a two week holiday coming up I think I'd plan to run on alternate days aiming for a comfy 5k a shorter speeder run (incorporating intervals?) and a longer run where you push the limits of your distance a bit in a rotation.
That way you'll improve on your running without risking injury and still get upto 8 decent runs in.
Enjoy it whatever you do 😊.
Thanks for the guidance, I think that's exactly what I'll do. I have a free afternoon tomorrow so might drive out to the park and do a few circuits. A change of scene, as well as changing up the runs I'm doing, should give me a boost. 8 runs sounds pretty decent already without trying to push my luck by doing consecutive days.
I'm still having to work a bit on the 'enjoying it' ! It's more grim determination that's keeping me going, though I must be getting something out of it else I'd have given up months ago!!
I can strongly identify with some of the things you say here Reykjavik49. I did the complete C25K over last winter and have since 'slipped back' a bit. In my case, I am aspiring (and largely failing) to run 3 times a week and, if I am honest, doing quite a bit less than 5k when I do. But I do run about twice a week and feel happy enough with the shorter distances, which are still a challenge.
I rationalise it like this: I am 56 and started running last year having never run in my life. I've really felt the benefit and while the benefits of shorter, less frequent runs are probably rather less than if one did 5k three times a week, they are hugely greater than not running at all. I'm generally a pretty active person, so have reached a point where I am happy doing what I am doing and am not beating myself up for not doing 'enough'.
I believe this is a healthy balance for me, though realise that everyone is different, so it might not be right for others