I actually cannot believe how far I've come!! Today was meant to be week 8 run 1. When I started the app on W8r1 Laura said it was week 6!! Hmm what to do. It was stupidly early - 5.45am and only just light - and my brain wasn't quite in gear so I just flicked on to run 2. It had been chucking with rain during the night and miraculously stopped just as I got to the front door. So off I went. Knowing I had to add 3 minutes to my 25 min route I did a slightly different warm up lap then trotted off up the farm road. it was mostly ok - until I was literally 90 seconds from the end and it started lashing down - to the point that I actually couldn't see!! So I had to stop and zip up my waterproof and walk the last wee bit. Got back to the house and had beaten my 5k record!! I did 5k in 35.29.
I'm gonna count that run as complete even though I was 90 seconds short of my run and cool down - but do I miss out run 1 and move on to run 3 or just do run 2 again?
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Soosysoo
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I would move on to run 3. Don't worry how far or how fast. That's not the point of C25k. The job is to finish the sessions. Don't push too hard. Be sure to do your cool down walks as well
I think that is good advice for me too. I am on w7r2 so should be 25 min runs but I was itching to run 5k so just kept running and did it in 43 mins. Had to have a 3 hour sleep after but did it. The last three weeks seem to be slow 25, 28 and 30. Think I will do the last 3 weeks in 30 minute runs and see if I can improve my distance covered in that time. Now ever,mix I am on a roll might be naughty again and keep going to 5K, would be upset if I couldn't even run a slow 5k after getting off the couch by week 9! Julie
All 3 runs on week 8 are identical, aren't they? (the transition weeks with 3 different runs in the week were weeks 5 and 6). In that case, week 8 run 1 is identical to week 8 run 2. I would continue and do 2 more runs in week 8 (making 3 in total) and then move on to week 9.
Week 7 - 3 x 25 mins, week 8 - 3 x 28 mins, week 9 - 3 x 30 mins! Seems a bit silly really a 2 minute a week increase! Maybe there is a reason for it though that I don't know 😕
My (purely personal) take on it is that weeks 7, 8 and 9 are all about building up endurance in that you repeatedly complete a 25 to 30 minute run i.e. it's not just a flash in the pan. Before week 5 the programme is about multiple shortish periods of running with a break in between them. Then you transistion in weeks 5 and 6 to a single sustained period of running. The last 3 weeks reinforce this. It's not about the distance, but about the ability to run for a reasonable period of time without needing a breather.
Looking back on it now from a position where I have run for periods of two to two and a half hours without stopping, there'e very little difference in 25, 28 or 30 minutes. However, when I was doing those weeks, those step ups were significant (and they looked impossible from week 1 where I was struggling to run for a minute continuously). The programme works.
Seems to work for thousands of folk so think I'll follow the advice and just do as it says. Imagine if you got an injury on week 9 run 2 cos you didn't follow the programme? You'd be raging!! Lol x
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