Couch to 5K
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W3R1 - Unexpected Long Run (Good/Bad??)!

OK so probably best to say that my starting point wasn't quite 'Couch' as I play football twice a week, but part of the reason for starting C25K was because I wanted to start building stamina and additional fitness.

So on Friday I went out for my W3R1. After the 5 min warmup I started running (slower than usual this time after reading the advice on here). I don't look at the time while I'm running as I find it creates a mental block, so tend to try and just 'feel it' instead. Anyway this time I just kept going and going.....and ended up doing 20 minutes non-stop!!! :-o

As great as it felt, I'm now not sure as to how to proceed on my next run which will either be tomorrow or Monday. Should I get some discipline back and follow W3R2 rigidly this time with walks as well? Or should I move to the appropriate point in the program (appears I just did W5R3)?

Advice please! Thanks :-)

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Ummmmm.... wow! Congratulations on skipping a couple of weeks :P I bet you felt great knowing you'd done that.

Now I am no expert on this sort of thing, but if I were you, I would continue the programme for now, and just make sure it wasn't a one off. If you really haven't done much running before, it might be worth sticking with the plan, just to make sure all those muscles you use for endurance running are strong enough. Just to be safe, and make sure you don't injure yourself.

Whatever you decide though, that's such a positive start, it sounds like you're smashing it already.

Please someone who is cleverer than me, offer some proper wise advice? :)

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Thanks Neil, yeah I'm definitely going to stick with the plan just not sure what to do on the next run, haha! I see that W6R1 is a step back to run/walk/run so I'm minded to try that and if it all goes wrong I'll revert back to W3. I want to keep the momentum going and I felt ok at the end of the 20 mins BUT I don't want too much too soon in case I injure myself or something!!

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We all bring different levels of fitness to the process and so it may well be appropriate for you to skip some of the plan. I found the early weeks very easy and was tempted to jump ahead, but thought that waiting nine weeks (8 if you run every other day) was not too long and that the devisors of the programme knew more about running than I did, so I did the whole nine weeks.

The more I have learned about running the more I realise that a slow and steady approach is by far the safest way, keeping injury risk minimal. It may always be possible to do more, but is not necessarily a wise thing, as it takes many months, if not years, to build a runner's body and doing too much too soon often leads to injury.

No doubt your football has developed your legs and cardiovascular system, but that is probably not going to be the same as someone who runs 5k every other day.

The decision is yours, but I would advise reading the guide to the plan healthunlocked.com/couchto5... before going any further.

Take care.

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Very good advice, thank you. I will read before I run!

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Go back and carry on... just to keep everything injury free. Take the advice from IannodaTruffe ... it makes sense:)

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The programme is 27 runs, over a period of around nine weeks. If you skip weeks you are not on the programme, you are doing your own thing. The C25k programme has been tried and tested successfully many thousands of times. If you complete all runs you become a graduate of C25k.

Alternatively you will be testing your own programme on yourself. It may work. It may not work. The decision on what to do next lies only with yourself.

Happy running.

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Thanks for the advice both of you. I've had a read and a think and decided to stick with where I am on the program i.e. W3. So just been out this morning for W3R2. Feeling good!

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