Starting C25K

[Sarahvictoria]

Hey everyone! I've already been managing to run 3k non stop. Trying to push it to 5. What do you think would be a good starting point in the plan for me?

[ViaM Graduate]

How long does it take you to run 3K non-stop? This program's aim is to train you to run 30 minutes non-stop, despite the name C25K. So, maybe it is not what you need?

[Oldfloss Administrator Graduate]

Start at the beginning...it's all about stamina and not speed. The programme is so carefully structured, to give you a variety of different techniques and running skills to enable further development and progress. Enjoy the whole thing.

[beatricerose Graduate]

I would maybe start week 2? Part of the program is learning consistency. Do you run 3k three times a week or just once in a while? I started at week 2 and then took the program into my own hands- progressing faster- but actually ended up getting shin splints and had to have a few weeks off. So really I should have stuck to it! Even if the runs start 'too easy' you will build invaluable stamina by building up three times a week in a structured way.

[GoogleMe Graduate]

Do the programme, or don't do the programme. My feeling is that for all sorts of reasons there is no point whatsoever in starting somewhere other than the beginning - after all, what's the rush and it is all fitness.

As has been pointed out the NHS version of C25K is about training you to run continuously for 30 minutes on a regular basis... so if you already have both those skills then you don't need it. (You might still find it interesting to do and it might give you fresh perspectives - Week 1 was way harder than any other week for me, and not just because I was a beginner, I went back and tried it again later and still found it extremely challenging)

You could instead have a look at the little suite of NHS C25K+ podcasts as they look at stamina and speed and introduce running to the beat.

We wouldn't let Mo Farah have a graduate badge here unless he did the programme!

[Jeleybelly Graduate]

Start from the very beginning, it's a very good place to start...

you humming it now?

You could always do it every other day, then it would take a little less time..

Or don't do the programme - but increase your run time by 2 mins each week - so say you run for 20 mins solid now, do 22 mins for next 3 runs, then 24 etc til you get to 30 mins or your 5k. You have to do what works for you

[AncientMum Graduate]

Start from the beginning. If you find the early weeks too easy, then just run faster! Problem solved