So yesterday I went to the gym and jumped on the treadmill to start W4 R3. I kept my pace slower for the 5 minutes run as the previous two runs had taught me that if I didn't keep up a slow steady pace, my calves would seize up.
In the end I smashed it and felt so good I took a break to get some water, then 5 minutes later did W5 R1 and managed to get through that as well!!
W5 R2 doesn't sound too bad, sure I can manage 8 minutes but that jump in R3, eeeek!!
How have people found it going from 8 minutes to suddenly running for 20?
Written by
LuceCarter1
To view profiles and participate in discussions please or .
Well done on recognising your need to control your pace!
BUT do be careful, there are many who move outside the programme only to be forced to end their running journey through over use injury.
Stick with the programme as it is and take the correct rest days. Once finished the programme observe the 10% rule ........ which is do not increase your weekly distance by more than 10%.
Thankfully I don't think doing W5 R1 took me too much beyond that. W4 R3 has you running for a total of 8 mins, then W5 R1 a total of 15.
I won't be making a habit of doing two days in a row, I just realised I paced myself a bit TOO much and had gas left in the tank.
Normally after doing my run I jump on an exercise bike or cross trainer for 20minutes as my personal trainer wants me to push myself and do 60 minutes cardio each time I come to the gym so I just decided to replace one of these work outs with another run.
Be warned you will open a can of worms by doing two runs in one day as a new runner it is advisable to just do the one run at a time with a rest day in between you might have got away with it this time but the programme is set up like it is for a reason as muscles need to repair after exercise. As the runs go on just stick with the course and you will not end up with an injury. I am not having a go at you just emphasizing that you need to take the rest days but good luck with the rest of your runs.
Well....mostly, they try not to peek ahead ... it can be a little daunting. for some.
They usually try to follow on, trusting that the programme will take them there... but, and I think, if you have read posts previously,they achieve it by not doing two runs one day after another and certainly not one run after the other. on the same day.
Even using the treadmill, one run with a rest day in between is the only way.
Our running legs take time to build... it is something you read on this all the time...muscles, stamina core strength are what we are building through the nine weeks. The nine weeks is just the beginning... Rignold posted in a reply yesterday to someone moving on from C25K, about this, he was right,
"...it takes time for the bones, tendons etc to get used to the new demands of running,..."
Other exercise on rest days to help with core strength and stamina and use up any extra energy... So, maybe, slow it down, enjoy the journey.
Oh yeah I wouldn't normally do it. But I do other exercises 3 other days a week and I bumped into my personal trainer before starting the next one and when I said I felt good and wanted to do another one he didn't object. If someone who knows my body and what state it is in was OK with it I thought why not.
He works me VERY hard during our weekly sessions when we do a variety of strength and core training. In comparison, couch to 5k is a breeze haha.
A one off..okay fine... but, and although he may be the expert, he is not the one who may end up with the injury... Maybe, keep it to one run and just carry on with your other exercise, and work Very, Very hard
Just an idea, if you are finding it a breeze... is there a chance of you running outside? It is so, so different, and presents new challenges within your running, which, from your response, you may find enjoyable?
Well the gym has a treadmill called Woodway which is a curved, self powered treadmill where you run on a belt that makes it move. It's closer to running outside so I gave it a go while I am self conscious about how I look running but it gave me pains in my lower calves so my PT suggested treadmill on a gradient which works better.
Normally Couch to 5k isn't a breeze per say, just easier in comparison to some of the circuits my PT makes me do.
I intend to run outside eventually though as I know it is a different experience and I eventually want to complete a 5K
On the two runs in a day it's already been said. On W5r3 everyone thinks eeek. But almost everyone does it first time as long as they take it slow. The programme really does work, which is why following it as designed, rest days and all, is the best approach. Good luck with the rest of week 5. I am sure you can do it.
If you are new to running then your rest days are essential. Sure, if you are quite fit, you may get away with doubling up, but it is a risky strategy. I felt the same as you, considered skipping a few early weeks or compressing them, but in the end decided that the people who went to the trouble to write the programme for new runners knew more about running than l did, so I followed the plan. By running alternate days, you can complete the plan in two months.
What is the rush? If you get injured you will not be running at all. Of course, if you know more about running than the plan's creator, then do your own thing, otherwise I would suggest sticking to the plan.
Did you know that when you run you create micro tears in your muscles, which repair and strengthen on your rest days?
If you are under professional supervision, that is different matter, but it would be remiss of us not to point out that deviation from the plan is potentially risky, as others may follow your lead.
The W5R3 challenge is purely about belief. You are obviously fit, so it will be a doddle.
That fitness means your lungs will cope fine with the extra runs but the impact on your joints is different. They need to build strength too.
I just did the Run 3 this morning and I was apprehensive, focussed on my music so I could hardly hear what Mr Smooth was telling me. It wasn't a breeze, but like so much of life the achievement is in your head. You feel afraid and it doesn't work. You listen to your coach and it does.... I did the 20 Minutes including one horrid hill that I had to do twice. oldfloss recommends not peeking and I think she's right on the button. By peeking you can psyche yourself down...
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Wow I've actually managed to run for 20 mins
The Logic Behind Week 5 Run 3
W5 R3. No way!
Week 5 Run 2 (second time round). Same thought - 5 mins in middle is more than enough to recover!
