At 51 and having lost 3 family members in the last 18months I decided to get fit. Inspired by my 68y/o brother who runs, and who only started again 4 years ago after a 30year absence I thought let's do it. I'm 4 stone (26kgs) overweight.
Give me a cross trainer and I can do an hour straight, or could a year ago) but as I found week 1 running is a whole different ball game. its also been hard to stop checking how long I have left but I've finally stopped clock watching which has made it easier, as has focusing on breathing properly.
I'm really pleased with myself so far as I'm already further than I thought was likely, even though I'm very strong willed when I want to be.
I'm at week 4 run 2 and have looked ahead at the entire course. I decided to get my stamina up and so managed 8 mins on the last running segment wk4 run1 and today made it to 10, adding that extra 5 mins. That has made me feel better, but without overdoing it.
However I can't get my head around wk5 run 3 as it goes to a straight 20min run from 8 min intervals the run before???
More difficult to understand though is that the very next run wk6 run1 reintroduces breaks. Why if you can do 20mins would you go back to doing a total of 21 mins with breaks, before taking it up a notch again??? It seems a guaranteed failure awaits me, although I can see a lot of people have achieved it.
Can anyone answer this as it is messing with my head. I don't do failure well and it is making me anxious of attempting it as per the plan?
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Ady66
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Adding on a small percentage to the end of a run is unlikely to do you any harm, but do be cautious about doing too much too soon. As you say, you are 51, not 21, so following the plan will get you there without the added injury risk of doing extra. It is quite seductive, when you can feel that your fitness has improved so much in just a few weeks, and makes you think you can do anything, but injury is the last thing you want at the moment and it often comes with no warning.
W5R2 is 16 minutes of running with a 5 minute brisk walk in the middle, so you are in fact moving energetically for 21 minutes, 31 if you count warm up and cool down. Brisk walks require effort too, they are certainly not breaks if done properly, so don't discount them.
W6R1 has a total of 24 minutes (+10) of energetic movement and catches more people out than any run in the plan.
The logic and progression is flawless, proved by the fact that countless thousands of couch potatoes have transformed themselves into runners and changed their lives forever by completeing this training plan.
Thanks. It's good to get input. My brother also keeps messaging me as I purchased a good garmin which is linked to strava which he can see. He said I'm doing really well with my stamina and speed improving slightly, although I'm not pushing myself on speed. My heart rate is around 130 and recovery good so, so far it's going well. It's just what at first glance appears to be an increase from an 8min interval to 20 in a single run but I take onboard your comments. Time will tell!! Thanks.
Don't worry too much about pace. As your running brother could no doubt tell you, endurance is built by slow running, not running fast, which is why there is no mention of speed in the programme. Just go at a comfortable, easy pace, which is what experienced runners should be doig 75% of their running time.
I am new to running and so not an expert at all. However I would just like to say that I REALLY enjoyed W6 runs 1 and 2 after doing the 20 minute run at the end of W5 (and finding it hard). Those two runs seemed like a gift! Today I did the 25min run at the end of W6 and found it easier than the 20 minute run a week earlier - so returning to those intervals must have been beneficial.
It sounds like you enjoy doing the best you can at whatever you try.
You will love races in due course I bet - pushing yourself to the limits and enjoying healthy and fulfilling competition. The programme will give you the vital foundation - stamina - on which to later build speed and distance. Please don't worry about those two things for now, enjoy the time and progress. It will pay off so much more in the future if you do this part well not speedily
Welcome to the forum. You've come to the right place. Don't worry about what is coming ahead. Just believe in the programme and stick with it. It really works. There are a lot of us over50's here who have never run before and have got through even the most scary bits of the programme. It's designed to build gradually on what has gone before, and often it's a case of your mind set letting you persevere rather than your legs or lungs stopping you. Just beware of the gremlins which can do their best to get inside your head and convince you you can't do it. If they approach you ignore them, YOU CAN DO IT!
Take it slow and steady and you'll be amazed at what you can achieve.
Well done for taking the decision to do the course. Try not to over think it. Believe in the course, keep the faith and you will build a great foundation for your new running life. Good luck and enjoy!
Hi everyone, further to my 1st post I am pleased to advise that today I completed wk5r3. I altered the first 2 runs this week a bit as I felt I need to make them slightly nearer to today's run. I didn't realise at the time but I actually changed wk5r2 to wk6r2. It worked for me and I actually ran for 21 mins today as I was so near 3km I had to keep going for an extra minute to reach it. It felt great. Thanks everyone for the advice, it really helped.
There is no doubt that for me at least at this stage it was the doubt in my mind I had to overcome and not the ability. To anyone reading this who is behind me in the program just believe you can do it and don't give up. The mental reward is well worth the mental pain of forcing yourself to keep going.
If you manage to get to wk5r2 then running 20 minutes really isn't beyond your physical ability. Just keep looking ahead and saying you will get to the next tree, lamp post or whatever you can see. You can and will do it.
I can't wait to keep going now as I feel that I can complete this program and can get to being able to run 5k. Good luck everyone KEEP GOING
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