Hey, so I did Week 2 run 1 today and I'm a bit confused. It seems way too easy. Could this be because Im generally fit and have been doing other types of exercises before I started this programme? It was so unsatisfied with the run that I set my app to 60 seconds run/ 30 seconds walk intervals for another 5km after completing W1R2.
I know its not recommended, but would it be okay for me to skip a week or two? I would love some advice because I caught the running bug and running has become almost too enjoyable but I want to get the most out of it.
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Kayblue
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I wasn't totally at 'couch' when I started (had run a bit before, do a fair amount of hillwalking), so had a look at what was involved in each week and started at week 3. Doesn't seem to have done any harm. I think the key is to pay attention to your body and try and avoid getting too competitive with yourself. If it feels really ok, it probably is.
Why not move on to w3r1 and see how you go? If you find that too easy (oh how I wish I'd had that problem ) move to w4r1 and so on until you find your level, if you start to struggle you can always drop down a run or a week. Do be sensible and do take the rest days. Good Luck and enjoy your running.
I can relate to this. I found the early weeks to be well within my comfort zone but I decided to just stick with it as I wasn't in any great hurry to complete the programme. It's your decision at the end of the day but just make sure you don't stretch yourself too far and end up with an injury. Good luck :)?
Yayayayyyy someone relates! Hmm well I did sign up for a 5k run late Summer so I would like to Graduate and then still have time left to work on my pace so I think I will skip some and see how that goes.
It's a difficult one. At the end of the day it's nine weeks out of your entire life to be able to run without injury. It is not only about fitness levels it's about training running muscles and your joints. The program is set up to protect both, so you can graduate without injury. I came from a. Fitness background but I had never used my running muscles and had to give them time to adjust. It's a personal thing but I would always advise on the side of caution with a new sport.
This made me think... I did a lot of hiking and walking/cycling before this programme so my leg muscles are okay but does it make a big difference when you switch to running?
I'd try going onto week 3 and see how you go, you can always repeat a week. If week 3 run 1 seems easy skip to week 4. But I would err on the side of caution. You may be fit etc - I thought I was fit before this programme - I went to the gym 3 times a week, hiked for miles, swam 20+ lengths etc but running uses different muscles and really challenges your cardio-vascular system. As someone pointed out that every time you run you create some tears in your muscles/ligaments which repair themselves on rest days to make you stronger, if you do too much too soon and your muscles are unused to running you can do damage. Good luck.
What would be the point of not doing the full programme and missing out on that shared experience of NHS C25K and getting a graduate badge? Do we want Mo Farah to pop in and claim his badge?
There is a lot more that goes on with C25K than meets the eye - it's an NHS programme so it is about building a fitness *habit* (and not getting injured) and you can't speed up that process! I wouldn't say that the programme is *only* for the unfit and underconfident although it is particularly suited to them... it does also have something important to offer to those whose bodies are fit but who may have other things to learn.
There are though lots of different ways to get into running and C25K is only one of them and won't suit everyone.
Speaking selfishly though, I want to know that everyone here with a graduate badge has been there, done that, paid their dues, the forum would have much less value for me without that confidence.
It's the stamina build that got me - now I was super unfit when I started, whilst I am not overweight or chronically unfit, underneath the bonnet the engine was getting rusty - so I started and was shocked at the progression in my recovery time and then stamina.
W 1 - 3 after a run, I was barely able to get up hill and then as for speaking to someone - hell no. Took quite a bit to get my breath back.Stamina pretty non existent.
W 4 - 6 the transitionary weeks, you can feel your body changing gear, your knees getting stronger, the shrinkage in your recovery time, you getting "runners calves", stamina building
W 6+ you're a runner now Harry! Recovery time shrinks, stamina increases and before you know it you're cruising out 30mins like you've been doing it all your life.
Personally, I'd suggest doing the third run of weeks 1 - 3 only then do the programme properly from week 4. I liked having mountains to get over, made the sense of achievement even sweeter!
As someone who walked 4 or 5 miles every day before I started the programme I found the first two or three weeks fairly easy to complete, however I did notice my knees and legs felt achy and sometimes a bit sore, so I didn't miss any out. I think everyone is different but running definitely uses different muscles and therefore there are benefits in taking time to strengthen these. On saying that you may feel your legs and knees are fine. Either way, enjoy your running and good luck with the programme ( wherever you pick it up next).
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) move to w4r1 and so on until you find your level, if you start to struggle you can always drop down a run or a week. Do be sensible and do take the rest days. Good Luck and enjoy your running.
Hate this. But no challenge is easy
Easy run, difficult mood
5 miles (8.05km) easy pace
Ok, when does it get easy?
How 'easy' should it be before moving on?
