Hello! Just found this forum and thought I'd intro myself and get stuck in.
I started my c25k about ten weeks ago but got an injury and had to stop for a couple of weeks. Anyway, once the injury healed I did a few small runs just to test it and after no problems re-started on week six feeling really motivated with a new pair of running trainers I had treated myself to!
I am really pleased to say that run three on week six (25mins no stopping) I completed my first 5k for over 20 years (actually I clocked up dead-on 6k so did even better than I thought). I still have weeks seven, eight & nine to go and I will stick to the schedule as going to try and get up to 10k in the spring.
I really don't think i would of been able to do it if wasn't for the c25k programme as previous attempts at jogging have had me starting off with 20 min runs without building up any strength or stamina and then getting injured and frustrated, but this time I stuck to it with the run walk run walk etc and I couldn't be more pleased with the results. Also I think investing in some proper trainers really helped instead of wearing 'casual' trainers that just look good with jeans.
Week seven here I come...!!
Written by
Matt_the_hat
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In week seven, remember that the important thing to do is to take your rest days. Maybe two, just to get yourself used to the longer runs. Go slower if you like also, for now the goals are to build strength and endurance, not speed.
Are you aware that as a new runner you should not be pushing as fast as possible, until your musculoskeletal system has strengthened, which can take many months. Even then it is recommended that experienced runners should only run fast for 20-25% of your running time, as the body adapts and strengthens most efficiently when running at an easy pace. runnersworld.com/running-ti...
You could easily create stress fractures by running fast, if you are a new runner.
No I didn't know that and will definitely keep it in mind for future runs. I was pushing myself on this run but my natural pace , i.e. what feels most comfortable and doesn't get me out of breath, is about 12-13kph and so it wasn't that much faster than that. There wasn't much left in the tank after this one though and I couldn't manage a sprint finish which is what I normally do at the end.
Did your 6k distance include the warm up walk and cool down walk by any chance? Mind you 13kph is around 4.5 mins per km which is really speedy. You must be really fit. Do you do any other exercise to get this level of fitness? I'm intrigued.
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