Week 1 Runs

[adyimp]

Just wondering what a typical distance week 1 runs look like just as I am about to embark on week 2. My weeks 1 went 2.6 miles, 2.6 miles and 2.7 miles which does of course include the brisk walks.

[UnfitNoMore Graduate]

Wow... your fast, if you’re struggling, slow down.

[adyimp Graduate in reply to UnfitNoMore]

Did not struggle really. Years of being a cyclist allowed me to go slighly faster than the recommended 'just a jog'. Thanks for the complement.

[UnfitNoMore Graduate in reply to adyimp]

Careful though... you will have to condition your legs to running. Also the recommended slow jog is to build running endurance, so you’ll probably need to hold back at some point... like cyclists, runners don’t go for PBs every time they go out.

[AlMorr Ambassador Graduate]

Well done to you for starting C25K. You have answered your own question by showing those stats. I wasn't bothering too much about distance until the first full run of week 5 run 3 which is 20 minutes non stop. For most that could be about 2 miles, that is just over 3 kilometers, the final week of C25K are three runs of 30 minutes, depending on how fast you run but most do it in under 3 miles, just over 4k, only 10% of people run 5k on the final day.

[adyimp Graduate]

Run 2.1 was 2.9 miles. Quite pleased.

[IannodaTruffe Mentor]

C25k is duration based. there is no distance or pace requirement at any stage of the programme.

Have you read the guide to the plan healthunlocked.com/couchto5... it is full of tips.

Bringing good cardio and leg strength to C25k from cycling is a benefit, but please do not underestimate the impact of running, which is why rest days are required. When you run, unlike cycling, you actually create microtears in your muscles which repair and strengthen on your rest days. Cycling is fine on rest days, as is any other non impact exercise, but without that rest you do not repair, do not strengthen and increase your injury risk.

Also, as is stated in the guide, it is advisable to keep to a gentle jog for C25k, even if you can go significantly faster, again giving you legs time to strengthen to running demands. Running is way higher on the injury lists than cycling, so please take care.

Enjoy your journey.

[adyimp Graduate in reply to IannodaTruffe]

Thanks for the tips. I am taking rest days seriously in fact my last run until today was Sunday so so far I have done Tuesday, Thursday, Sunday and then today (Wednesday). Was supposed to go out yesterday but had something else to do instead. I will run again on Friday, Sunday and then back to Tuesday if all goes to plan.