Couch to 5K
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Week 7 run 2 tomorrow

So I’ve been naughty and need some advice.

On week 6 run 3 I managed 30 minutes non stop instead of doing the 25 minutes ( albeit very slow) . So yesterday on week 7 run 1 I did 30 minutes again although only completed 2.7 miles so still away to go to do 5k in 30 minutes.

So do I continue to do the 30 minutes and consolidate my 30 minute runs for the next 3 weeks or do I go back to the training schedule and reduce to the 25 mins and try and get faster. Obviously my aim is the marathon in April so time isn’t really the issue but finishing is.

I’ve also come ascross the app called ASICS training plan which I will follow once I’ve got the 30 minutes runs under my belt as it will take me right through from 5k to the marathon

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You should really not continue the 30 minute runs.

You follow the plan... thus not risking injury.. letting the leg muscles, the stamina, and the strength build up.

Speed will not help in your Marathon... discipline, stamina and strength will. If you push too hard.. the only thing you will achieve is a fast route to the injury couch.

After Graduation 30 minute consolidation is the next step... lots of it... not speed, but time...:)

We advocate slow and steady for a simple reason.. it works... and keep us injury free ...usually :)

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Thank u - I think deep down I knew this - ie the right way was to follow the plan hence my post. I will follow your advice so back to 25 minutes tomorrow

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Go you! :)

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Learning the discipline to follow a training plan might be a good place to start, if you are hoping to complete a marathon.

We are unlikely to advise you to do anything other than follow the plan, otherwise our role becomes totally futile.

Trying to rush through the development of your body into that of a runner is not a wise approach. Slow and steady progress is the only safe way. Injury will slow you down, or stop you in your tracks. You have plenty of time and there are no shortcuts.

Take care.

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Thanks for the response - I think I knew this deep down. Back to plan tomorrow and for the next 2-3 weeks until I graduate and then consolidate before I move to the next step

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The plan is the way it is for a reason.....to stop new runners overdoing it.

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Good advice i have stuck to plan on w7r2 completed tonight & been lucky no injuries took an extra days rest & i must discipline myself to strengthening exercises as still a few niggles with hip! But im still on track not ice!

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Thanks guys think I’m getting ahead of myself. I know now I can run 30 minutes however I’m still out of breathe when I walk up more than 3 flights of stairs

So another question should I be doing cycling or weights to help build up stamina in the top of my legs - I’m not too keen but if it will help I want to do what’s right so I’m in the best shape possible

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Any non impact cross training is beneficial to your running.

I am a great believer in core strength, having had to start working on that after I started running more than 10 miles, and developed lower back pain. Cycling, swimming, pilates and weights are all useful.

There is loads of information on the net about cross training for marathons and I suppose it won't hurt to start now.

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Thank you I will look into this at the weekend

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