Well, I'm technically I'm on week 5 run1 this morning but I changed it up.
I ran for 24 mins. Straight.
My pace was 13 mins a mile.
Now the run suited me much better than the stop start of the programme. Most enjoyable I've done so far.
So do I :
A. Go to w5 r2 next
B. Try and increase my runs by a minute each time
C. Or keep running 24 minutes but try to increase speed.
In my defence of this very slow pace, I am jogging with a baby in a running pushchair.
Thoughts guys?
Well done, but my personal thought is to stick to the programme. It is tried and tested and has got thousands of us through to 5K minimising the risk of injury. You're nearly into the longer unbroken runs now and for the sake of another 4 weeks I would continue with Laura.
Whatever you decide, take it steady. Good luck!
I would agree with Ullyrunner. In the words of Bill Phillips: rule One - FTDP. Follow the damn programme. Thwwhole point is to improve your conditioning over a period of time, not be the first to run for 30 minutes.
Most definitely option A. I'd file it as a great experience that proves you are mile fitter than at the beginning, resist the temptation to go too far too fast, and follow the programme all the way through. Part of the pleasure of graduation for me was having ticked all the boxes, and it can be risky business cranking up the distance faster than you should. As far as the pace goes, that's not the important bit at this stage 
I got carried away with myself in week 7 and ran 5K twice that week. I did survive but wouldn't recommend moving beyond the programme. I was very achy and sore, managed to rest a lot which allowed me to slowly recover but I got back on the programme because risking injury at this stage would mean delaying graduation. Week 9, run 2 for me on Wednesday. It is not just the run but recovering from the run and it goes against all the advice for us to think we know differently 😉 Julie
So long as you felt comfortable running 24 minutes you could do
option d. take that run as w5r3 and carry on with the programme.
I'm a little (ok a LOT) OCD about these things so I'd go back and do w5r1, but that's just me.
Like most of the other here, I would stick with the programme. Treat this as week 5 run 1 and move onto run 2. The programme uses weeks 5 and 6 to transition between running for short periods with breaks to longer periods of continuous running. It appears that you've made this transition painlessly. However, you need to build repeatability in so that you can perform every time (which is why the programme repeats everything 3 times. You risk injuring yourself if you push too hard to fast. The important thing to realise is that this injury doesn't happen the first or second time you push it, but sneaks round behind you and catches you out at a point when you are least expecting it. Finish the programme - it's only another 4 weeks. An injury can set you back as many months. Don't risk it. Once you've completed week 9 you are in a position to first consolidate and then move on in the direction you want.
Well done, by the way. Things seem to be going well for you. If you want a little extra to spice things up right now, why don't you get down to parkrun. You can possibly build it into the programme. I used parkrun as my final run of the week for weeks 8 and 9. It's just I went a bitfurther than the programme called for on those days. Alternatively just treat it as an extra, but in that case, watch that you don't overdo things.
You could always do a different plan that is running for a continuous amount of time but is still a plan I.e. not pushing too far too fast type thing. Maybe an Asics Plan? Not really sure how they work from beginning to end, but could be worth a go as long as you remember to listen to your body for warning signs that you're pushing too much. As it is, it seems like many people get injuries when they stick religiously to any plan (myself included) as we become less willing to listen to our body and want to get to our goals faster. Just my opinion
Defo option 'A'. You'll be following the program and minimise the chances of getting injured.
However if you are finding the runs too easy, you could up your pace a little...
Consolidation run with a twist!
Some useless stats...
I wish I could run faster!
New runner
Why was it so hard
