I failed miserably to complete week 5 last summer, due to the heat and just not being able to run for 20 mins straight. I also felt reading how achievable it was on the forum made me feel even more of a failure - although, it is achievable obviously, and my not achieving is down to me not other forumites. This forum is nothing other than amazing in advice, support and general good reading.
Anyway I thought I'd start again (3rd time lucky) in colder weather.
Today's question is this: I know this will sound stupid but when the programme States: run 3x per week with a rest day in between, does that mean for eg, mon, wed, fri with 2 days rest, or literally run, rest, run, rest, run, rest etcetera so running on different days each week? Am I over thinking it all?
Many thanks ?
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PavementPounder
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Hi and welcome back. Don't worry about last summer's experience. This is a new year, a new season and a new year. This is the time you're going to stick with this and get through it, right?
Yes, you're over thinking it. For the average person, each "week" will take about 7 days, but some of us need a bit longer, and a few can do it quicker (they're often the ones that come back to the forum and tells about all sorts of injuries...). So mon, wed, fri with the weekend as a double rest is fine. And if you've got something important going on a Wed, then just shift the running to Thur and Sat.
Have fun this time around, and let us know how you're getting on
New start, new you ! Last year has been and gone so put it behind you. You are overthinking I think. I do Mon, Weds, Saturday usually i.e. 3 runs per 7 days. As Tomas says 3 runs per 7 days gives you a bit of wriggle room if you need to change a run day for any reason (plus I NEED 2 rest days sometimes) Hope it goes well for you this time round. Running in the cold is lovely, 0-2 degrees is just perfect in my opinion. I hated 20+ in the summer so can sympathise with you.
Its great that you are starting over in a new year and with new resolve week 5 is a hard one, but that 20 min run is as much psychological as physical, i was convinced i would never be able to get past that. I started on a sunday in January 14 with W1R1 , so did sunday, tuesday, thursday each week, and pretty much stuck at that though theres no hard and fast rule, just do what suits you and your routine. Good luck and keep on posting
I think gaps of 1 or 2 days are both fine so long as you are doing 3 runs per week. Possibly more important is making it routine - if you can put it off another day you may make a habit of doing so. So I think it's best to pick days and times you can stick to, and have a strategy for what you do if the weather is foul or some other reason for delay pops up.
I think calling them 'weeks' is sometimes unhelpful. Try to think of each week as a stage. I couldn't do it in weeks as my knees were dodgy and for the first 5 'weeks' I needed at least 2 days between each run just so it didn't hurt! If you have a busy schedule and strict windows then it's probably best to have a plan and stick to it. My life is all over the place so I just ran when (a) I was able and (b) when I had time! So long as you run and progress, that's all that matters really. And try to enjoy it
I agree with useitorloseit, that the 'weeks' can be misleading and sometimes disheartening.
You're not really overthinking it - there are two options essentially - either you have a schedule for getting out there, in which case you're looking at 3 sessions in 7 days (ie a week) or you run every other day if you have time and you feel OK, which if you manage it might see you running 4 times some weeks and 3 times others. With either option, it's no biggie if your next run has to shunt along a bit. My own C25K involved 12+ 'Week 1' sessions spread over 6 weeks and then because I was mostly able to run every other day and was able to complete each session successfully (having thought I'd be very happy with completing the programme in 9 months) I ended up graduating in 3/4 months. Very non-linear! Like useitorloseit, I am very much an 'as and when' runner. It's very much about knowing yourself and your life.
It's a lot easier in cooler weather (although some discover an ability to get out of bed earlier in Summer)
And you know we're all dying to say "Go a bit slower"
I can't wait till I can run at 6 in the morning again. Having to wait for the ice to melt means I feel like my day isn't starting proper till nearly lunchtime by the time I've run, showered and beautified! The joys of being a housewife with no major deadlines - I'm a lucky girl!
Ahh thank you all so much. And then I go and read that my cadence (which I only learned about today) should be 180 bpm. That's going to make me look like an utter twat but I know looks aren't everything!
@googleme I think I see what you're saying: re do as many times as I need?
180 is scary. My natural is about 170. When I tried the 'stamina' podcasts it felt like running in slow motion. I definitely prefer a faster shorter step.
The only really important message is *don't* run two days in a row at this stage.
My personal feeling is against repeating any session you've successfully completed as per programme, however tough. (Obviously a lot of the programme requires you do repeat a session 3 times before moving on) To me it just consolidates the lack of confidence since our running performance is subject to all sorts of things. But others find it works for them.
I also got to about week 5 last year then stopped. I can't quite remember why - I think I had exams coming up and just let other things get in the way, then before I knew it I hadn't run in a few weeks and just never went back. So this is my second go as well and I just finished the first run of week 9 so I'm doing much better this time! There's no shame in taking a little longer or needing a couple of tries at the programme, all that matters is you're getting out there and giving it a go. Good luck!!
Why are you worrying about cadence? Just run slowly, emptying your mind as you do so. All you have to think about is putting one foot in front of the other and finishing the run
It really is that simple. It's just us humans who like to make things complicated
I really would not worry about cadence until you have finished the program and have an established running habit.
If you are using the podcasts, you will find that running in time with the music equates to a cadence of around 155. It really does not matter yet. What matters is that you last the run. Short slow steps. Short, as over striding can put extra stress on shins and joints, slow as you are building stamina. Running at 180 is more about technique finesse. Forget it for now and embrace the program!
Don't worry about the cadence at this point in time. Talking cadence at this point in your progress is like taking about advanced driving techniques to a learner driver. This will all come in time, but for now just try and run at a pace you feel comfortable with.
Just get out there and try and get a run in every other day (or approximately every other day). Some people can work to a schedule, some people find their lives too hectic. If you can work to a schedule just try and plan on getting out 3 days a week (e.g. Monday, Wednesday, Saturday).
I'm a believer in repeating each level until I'm happy. Some levels I did 3 times. Some levels I did 5 or 6 times until I felt ready to move on. As UseIt said, treat the weeks as levels, rather than as calendar events.
Thanks again for your words of wisdom. I definitely felt more relaxed running today and I really enjoyed it. Re: cadence....I had no idea what that even was, until I read a post on here. When I researched further, it says you should try to do it more rhythmically to avoid stress and injury. I'm not worried about it, was just confused as most posts say to run slowly, versus small quick steps.
Anyway....I reckon I've found my comfortable pace. Looking forward to next run! 😀
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