w8/w9

[paul1960]

i dont realy understand if you are going to do w8 at 28 mins why not just do the 30 mins it cant be hard to do 2 more mins .i know everyone will say stick to the program but was just asking

[Hidden]

Are you questioning the program Paul?

🤣🤣🤣

[paul1960 Graduate in reply to Hidden]

not realy i know honest the program works fact.but i thought if you are going o run the 28mins why not just add 2 more mins to and make it 30 then you have done it

[GoogleMe Graduate in reply to paul1960]

Well you kind of haven't... because the object of the programme is not simply to run continuously for 30 minutes once but about building a safe and sustainable habit. I think quite a few people do have extra in the tank by this point and sometimes add on a few minutes (preferably quietly, ahem) and I doubt it matters overmuch depending on how hard they are pushing - physically, although there's the wise caveat from IannodaTruffe . I think it can be more of an issue psychologically, depending on where the rush is coming from. So many people also (unintentionally) use this slow buildup to learn about restraint, to learn to accept that some runs are just grunty horrible boring sweaty best-forgotten experiences whilst held in the security of the programme structure if that makes sense? It also makes graduation that much more exciting!

[Hidden]

As a daily advocate of the program you should surely know better... 😁😁😁😁

[paul1960 Graduate in reply to Hidden]

i do know better i realy do belive in the program.it was just a thought thats all

[Hidden]

I’m only kidding! 😁 It’s funny isn’t it a few more minutes on the early runs felt huge, but now they seem like a drop in the ocean. I guess some may find the 30 a bit of a psychological barrier?

[paul1960 Graduate in reply to Hidden]

could be right i cant get over how good the program realy is anyway not long now

[Oldfloss Administrator Graduate]

Just the way of it...who knows what pushing those two extra minutes could result in ???😉

All about discipline in our running...just wait until you experience the C25K+ podcasts..weird..fun..but challenging too.!

[Hidden in reply to Oldfloss]

Yes good point Oldfloss, working the body up gently too.

[Millsie-J Graduate]

We are still building running legs. The 2 mins stays within the 10% increase rule for new runners, based on time rather than distance..... remember this programme focuses on time running.... forget distance just yet.

So close to that badge now Paul👍🏼🏃🏻

[Boxcar]

Also means you’re increasing the distance gradually & therefore minimising the risk of injury. Jumping 25 to 30 over 3 runs would be more than a ‘safe’ increase in weekly distance? Too early to do the maths but I’m thinking of the 20% rule.

[Boxcar in reply to Boxcar]

Typo - 10%!!!!

[IannodaTruffe Mentor]

Moving from 3x 25 minutes to 3x 30 minutes in one jump would in fact breach the 10% rule, which is the guideline used for increasing training load (although C25k does breach the rule at other points). healthunlocked.com/couchto5....

In line with the slow and steady progress, which is widely accepted by most authorities as the wisest way to increase training, C25k is educating you in this aspect of running. Patience.

You are doing great Paul and have sailed through the plan, but maintaining that slow and steady progress is essential to keep injury risk minimal.

[paul1960 Graduate in reply to IannodaTruffe]

i was just saying that if you can do the 28min run why not just do 2 more mins and then you have done the 30mins.so you would not have to do w9 thants all i thought i will still stick to the program has i know to well that it works great

[Amandana]

You could absolutely run for 30 minutes, and likely longer. Ultimately it's up to you, it's your journey and whether you follow the program to a T or not is up to you!

If the program had you run 30 mins in week 7 and 8, it would seem silly to be a 9 week program and not a 7 week one right? But those 3 weeks of longer runs allow you to get in the habit of longer runs while still progressing each week. In addition to building up slowly to avoid injury, I think there is some consideration of the habit formation aspect here. Research indicates it takes about 3 weeks on average to form a habit, so designing it so that you do 3 weeks of longer runs seems a bit too coincidental not to be part of the idea to me!