Repeating a week

[Gillsquared]

Hello there, just thought I'd say hi as I'm new to this. I'm currently on W4 - done the first run which was a real challenge. I'm considering repeating this week as a friend advised me to take the programme gradually. Do others repeat weeks?

[Hidden]

Hi Gillsquared, nice to hear from you. Short answer is some do some don't....

If a run really is horrid and doesn't work out, a lot of us repeat that run, but probably not the whole week. But there isn't a prescriptive measure or any C25K police on here. A week on the programme needn't be measured in calendar days, so maybe that's what your friend meant by take it gradually?

If you find that from one week's run to the next that the ramp up on time is too hard for you, then re-doing a whole week is fine. Some folk try and do a run, then if it doesn't work out they gradually build up to the interval timing. Only you know how it feels in your head and legs. The general mantra is that aching is to be expected as a by-product of the running, but pain isn't.

The last thing I'd say is that each week is designed to stretch you, so if for example a run was tough but you still completed it, then move on to the next one, you have nothing to lose.

Whichever route you choose to take, you're on Week 4, you're over 1/3 of the way through and well done for your progress to date.

[misswobble Graduate]

I would move on. The programme is designed to be progressive, so if you did one session you can move on

You only need to go very slowly 🙂

Just see how it goes. You are in control 🙂👍

[Irishprincess Graduate]

I would say if you complete a run then move on to the next one. Well done for surviving the first run (the hardest IMO) and getting to week 4 🙂

[unlikelyrunner Graduate]

Hi Gillsquared,

I spent all of weeks 3, 4 and 5 thinking I wouldn't be able to manage and would need to repeat, but somehow I just kept going. There's absolutely nothing wrong with repeating - loads of people do - but if you manage a run just try the next - you might surprise yourself.

I'm on week 7 now and those thoughts seem to have disappeared. I would never have believed it when I started out.

[JessCakes]

Hey there

This is my first post but your message chimed with my experience. I am currently on week 4 using the c25k app. I think this is set up differently to the podcast as it advises repeating the same run 3 times in a week before moving on to the next week.

I have found the jump from week 3 to 4 to be too big for me. I have gone from running for 9 mins in total to running 16 mins, which I just couldn't physically cope with. I have decided to run a couple of modified sessions running about 12 mins and see if I can make the transition that way.

I think, as others have said, if you are running you are running and that is fab! Doing it in the prescribed 9 weeks is not a must. Keep going at the pace that is right for you.

Good luck!

[sheps Graduate]

I was a repeater - I repeated until I felt confident that I had run that week comfortably. I felt that, as someone over 60 who had not done serious exercise of this nature before, I wanted to be sure that I was consolidating and strong. During the repetitions, I would extend a run if I felt able - so 5 minutes would become 5 1/2 minutes and I would speed up at the end, if I felt able. Thus, by the end of the programme, I was able to do a 5K park run in 40 minutes. It was just a different way of approaching it. I had probably dont the same number of minutes and miles as others like me when doing my first 5K - I had done it during the programme, others had done it at the end.

So I would say, suit the plan to your personality. I needed to feel sure before moving on, others are ready to take the chance. Neither is incorrect; either will work.

Good luck as you approach graduation.

[Mummycav Administrator Graduate]

Hi Gillsquared...welcome to the forum & well done for getting so far....

If you've completed run 1 then you ought to move on to run 2....I have repeated runs when I haven't completed them but if I have i have moved onto the next one...each run is part of a programme that is designed to build up your strength & stamina gradually...and let me tell you, it works!! I got 'stuck' on week 4 just because I was afraid to move onto week 5 as I honestly did not think I could run any longer than I was in week 4....but you will, you will surprise yourself on this programme over & over...& all the advice & support you will get on here from experienced runners is invaluable...it will keep you going so I say move onto the next run & by all means repeat it if you don't complete it...listen to your body. Good luck & happy running

[Gillsquared]

Thanks everyone. Just did W4 Run 2 and it went better than the last one. I think my friend takes longer than seven days to complete a week, if that makes sense. I am a bit scared of W5 however!