Strange progression

I have just done W5R1 and realised that each run changes this week. W5R3 being a daunting 20 minute walk. When I looked st W6R1 it shows it as broken down again. It seems like a backward step. Maybe the app explains why, but I can’t wait another week without knowing.. could someone explain it to me please ? Many thanks

[sallenson Graduate]

Do not adjust your set!! It's not an error. But it does seem to be a mind killer. Having set you up to run 20 minutes (i.e. "run") it then breaks up more than 20 minutes with some walky bits. A lot of people think it's going to be easier and it suddenly isn't. Assuming I crack W5 on Thursday then I'm into W6 and already pacing it in my head. Back to the Inner Snail methinks.....

[Hidden in reply to sallenson]

Yes I was thinking I think W6R1 easy after the one before but apparently not ...!? I am next on w5R2 on Thursday. Good luck on Thursday too!

[thegirlfrommarz Graduate]

I've never really thought about why C25K is structured in the way it is, except that it probably had some science behind it, so I was intrigued by your question.

I found this link, which explained the purpose of each of the "segments" of the programme:

adventure.howstuffworks.com...

"The challenge of weeks five and six is to reduce dependency on walking. In fact, the third workout of these two weeks is exclusively jogging. Over this period, the distance advances from 1.25 miles (2 kilometers or 13 minutes) to 2.25 miles (3.62 kilometers or 25 minutes)."

So it sounds like weeks 5 and 6 are transitional stages that move you incrementally from walking-running-walking to just running so that you're ready for the final three weeks.

[Hidden in reply to thegirlfrommarz]

Thank you that is most helpful.. although it still seems a bit bizarre! I will just do as I am told!

[sallenson Graduate in reply to Hidden]

I always find that's the best way. And my wife agrees. But she's a lawyer and hence frightening....

[Jay66UK Graduate in reply to thegirlfrommarz]

That makes complete sense and is really helpful.

[Tbae]

See if you can find a post within the last week,

Science of C25k programme.Very informative replies, from Mentor and Rignold and a great link to.🤔👏👏

[Hidden in reply to Tbae]

Thanks, i have had a look but can’t see it.. can’t believe how many posts there are each day!

[Tbae in reply to Hidden]

I will try and find it and the link.🤔

Certainly interesting detail.

But it is basically just the same as all adaptive programmes, it takes care of you and does not push the body to overuse or exhaustion.

Building your running body takes time to exercise and repair the following day, and lags behind our brain, so give your body a chance to catch up.

Adaptive refers to giving the body time to get used to, ADAPT, or adaptive🤔the new level of exercise and it builds all sorts of stuff for you to be able to cope.

Try googling adaptive exercise programmes and you will see the medical stuff/science.🌟👏👏

[Hidden in reply to Tbae]

Thanks. I will do that

[Tbae in reply to Hidden]

Sorry did not realise this is your first post.🤔

[Tbae]

I see this your first post.🤔

Have you had time to read the FAQ Posts.🤔

Essential reading and interesting.

Busy time for you preparing, so do not get too deep into other stuff .

Trust the tried and tested programme.👍

Slow and steady at your happy pace.

Mandotory to take repair day after every run.No impact stuff, running.but other exercise.

Much for you to read.

Keep asking for what you need.Tbh, you have loads more stuff and is a higher priority.

Nevertheless it is a good question.

The forum and Administrators will look after you.

Believe in you and enjoy.

Keep smiling.🌟👏👏

[Hidden in reply to Tbae]

Thank you! How did you know it was my first post? I haven’t worked out this app really yet. And tbh I am breaking thebfirst cardinal sin because the reason I am doing this running lark is because I am on a sponsored challenge doing 30 minutes of exercise for 30 days of May. I have joined a gym and am doing 4 days of the classes there and 3 days of c25k. So I’m not getting a rest day at all! I’m shattered!!!

[Tbae in reply to Hidden]

If you press any reply user circle🤔.

Steady and do not panic.

This programme is 27 runs every 2nd day max. Or longer, ie if more days between runs.

It builds your legs and lungs to give you the stamina to run for 30 mins.It is not about speed or distance.

In between you can do other exercise and it is advisable to have one complete rest day per week.🤔

It needs your focus, to prepare etc, even although in theory the C25k programme is 3x 30 minute sessions or a little more with warm up and warm down walks minimum.

Hope this helps you.

Certainly to join this programme,if and when are ready, best decision of your life.🌟🤔👏

[Tbae in reply to Hidden]

As long as you are recovering each day and not exercising with or through pain.That is the main thing.

Do not get ahead of your body.

You maybe feeling, that is a lot of exercise at present, but it is not the minimum recommended by NHS One You even age related.

I am a pensioner and do 3 times that daily.So do not worry, build it up slowly.You will amaze yourself.

Think about stuff, and see if it fits for you.

It is your programme.🌟👏👏

Atb.

[Hidden in reply to Tbae]

Thank you

[sallenson Graduate in reply to Hidden]

Lots of wise replies here already, but be careful hon

Rest Days and sleep are hugely important. While you're exercising (and defo when running) you're making microtears in your muscle fibres. Rest days and sleep are when these tears repair themselves and make you stronger.

If you try to do too much without adequate rest time then it's like continually bashing yourself over the head with something hard.

Promise that you'll rest okay? Rome wasn't built in a day after all....

xx

[Hidden in reply to sallenson]

I only have another 8 days to go now. Thanks for your concern

[Millsie-J Graduate in reply to Hidden]

It all depends what exercise you are doing in addition to running. It is quite ok to run alternate days ( or three times a week), and on non run days ( rest days), do other, non impact exercise. Walking on rest days is super for loosening tight muscles, but lots of non impact exercise you can choose from including yoga, Pilates, swimming, cycling. Just listen to your body and dont push hard or through any pain.

You are doing great! .

[Hidden in reply to Millsie-J]

Thank you - I have included Pilates and defence class, but also a high intensity class (just because that is the class I can fit in that day) and strength class .. I have to do c25k run on Sunday (gym is closed) and Monday when I can’t fit the gym in because of work.. I have felt that walking (even long distance) is not really in the spirit of the 30/30 challenge and for people to donate hard earned cash I have tried to give 100%. No challenge is easy! I will survive! Thank you Millsie

[Millsie-J Graduate in reply to Hidden]

Please be careful of running consecutive days. We never endorse this approach on this forum as we wish to help prevent injury. As you progress through to longer runs this is even more important if you are a new runner. The injury couch is no fun and could mean no exercise at all for weeks.

[Hidden in reply to Millsie-J]

I know.. I’m a physio! :D. I can recognise the warning signs. tI will have to treat myself ! I know it’s not recommended with the programme but I am going as easy as I can do within the constraints of a sponsored challenge. And I’m at W5R2 and all well so far. Only 8 days to go. Thanks

[Millsie-J Graduate in reply to Hidden]

Each of us make our own decisions but the forum does not encourage others to follow the lead of those who do not follow the programme as is.

You will of course recognise that not all on the forum have a clinical background similar to yours, they may however follow your lead without being able to read signs of the body under pressure and end up injured through overuse, doing too much too soon, pushing too hard, and thereafter not be able to finish the programme.

We are keen to avoid injury to new runners as much as possible. That, and encouraging new runners is the focus of this forum.

[Hidden in reply to Millsie-J]

I have not endorsed or recommended this approach either. But it’s the nature of the challenge .. I did not come in here to bring attention to it either but it just happened in the course of the conversation. As I am new to this forum I do not know how to delete .. please feel free if you can do so.. in the meantime, I feel unwelcome.

[Millsie-J Graduate]

If you wish to make any changes to your post there is a drop down arrow at the bottom of each post.

Everyone is welcome on the forum but as i indicated earlier, the forum does not endorse or wish to encourage new runners to move outside of the programme. The programme has been tried and tested many thousands of times, and it is therefore important to protect the integrity of the programme for those who truly need it.

I wish you every success on your challenge and thereafter.