Started week 8 tonight and had planned my first 28 min run.
As it turned out it felt ok at 28 mins and just kept running and before I know it I had done 5k! Time was a touch under 40 mins.
Not sure what to do now. Do I keep trying to maintain the 5k or just run with the aim to do 2 more at 28 mins for this week?
thanks
Keep follow the program. No more, no less, otherwise I think you’ll be risking injury. Well done though
Liz x
I gather experienced runners mix up one ‘hard’ run a week with a couple of gentler runs. Treat that as your one-off hard run, and get back to the program. It’s all about building up endurance at this stage and that needs to be done slowly. Fantastic boost to your confidence to know you can actually do 5K.
Follow the programme... 25 minutes... that is all you need to do
Your running legs are still building up, and it is so important not to travel too far too soon...
Well done! But take it easy
If you read about the 10% rule healthunlocked.com/couchto5.... you will see that you have just breached the recommended guide for avoiding injury, so please take care. As a new runner, because you can do something does not necessarily mean that you should. The programme is progressive for a reason.
Well done on your 5k, but I would advise sticking to the plan.
Stick with it, because you may overstretch yourself without meaning to and then you’ll be very peed off sitting on the injury couch. It takes about a year to build up your running legs, so a couple of runs at a lesser distance isn’t going to take anything away from your future running life.
Well done though...
Week 8 Run 1
Week 8 run 1 done
Week 8
Week 8 Run 3
Week 8 Run 1 ✅ 
