Which week would I be on?

[nikkicool]

Hey fellow runners.

I have only just found this site and wonder where I would be on the program so I can pick it up for motivation.

At the moment, I can run 4K in 30 minutes exactly, I say run, I fast walk for one minute after every K, so three minutes fast walking in total.

Many Thanks

Nikki

[Dunder2004 Graduate]

It is hard to say exactly but what you are doing would be a rough equivalent of week 5 or week 6 of c25k.

[AnneDroid Graduate]

Good for you! You've done well. I don't know where you should start in the program, though. I guess what you could try is increasing your running bits by 10%, keeping your walks but reducing them.

1.1km, walk 55 seconds ( repeat 3 times) and do this three times in your first week

1.2km, walk 50 seconds (repeat 3 times) and do this three times in your second week

etc etc. until you felt you didn't need the walks.

But if you'd like to be fully part of the gang here and be doing the C25k plan along with others, which means you get to graduate with us all cheering from our phones and laptops around the world, then you could join in with the plan. I'd go for Week 5 based on where you're at, I think. You'd find the first two runs easy but the third one would be longer than you've run without stopping so that would be a nice challenge. If that gives you the heebie-jeebies, try Week 4 instead.

[nikkicool in reply to AnneDroid]

Thank you for your advice it's really helpful as didn't want to start at week one and go back on the progress that I've made myself over the last few weeks.

[IannodaTruffe Mentor]

Have a look at the spreadsheet that is attached to this post healthunlocked.com/couchto5...

It shows all the intervals involved in each workout.

[nikkicool in reply to IannodaTruffe]

Thank you that is really handy..

[Millsie-J Graduate]

The programme starts on week one.

[GoogleMe Graduate]

Are you rushing to be ready for an event?

Otherwise there's no reason not to start at week one like everyone else (I found Week 1 way harder than all the others so don't go thinking it is 'too easy')

The NHS C25K programme is designed to develop the psychological as well as physical stamina to run continuously for 30 minutes on a regular basis (despite the name, the distance, and thus the speed, is irrelevant at this stage and possibly forever)

[Qscout Graduate]

I would go wk 5 or maybe 4. I think you would benefit from the gradual pyschological build up, though since you are already running a full kilometre between walks, to do wk 1,2,and 3 would not be progressing.