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Couch to 5K
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W5 R3 + some!

W5 R3 + some!

Today was the day for the dreaded w5 r3 and as it turned out it was extended by a bit! Was doing my usual lap around only to find the river had flooded the road and stopped me doing the final leg back so I had to retrace my route back and decided to just keep running. Ended up doing well over 30mins running non stop and got home to see this in my email... 😀

2 Replies

A great achievement .............but as the forum party pooper I will say that adding an extra 10 minutes to your W5 run is exceeding the 10% rule that experienced runners use to step up run distance. If you are new to running then if you do more than the plan suggests, you really are increasing your injury risk.

Even if you have a good level of fitness, if you have not run before, or for a long time, then your running body needs time to develop. Because you can doesn't mean that you should.

If you read this post it explains the basic science behind this healthunlocked.com/couchto5...…………………...too-fast . Pay particular attention to the links at the end to the stories of two C25K runners who did too much too soon.

Well done but take care.


Thanks for the advice. I am trying to keep to the program but today was more of a case I needed to get back quickly with an unexpected 2.5k diversion.

Back on the straight and narrow for the next ones.. 👍


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