Having just completed W6R1 and having had a quick look at what to expect in W6R2, I’m wondering if anyone knows the science behind this process? Having run for twenty minutes and now going back to walking intervals - does anyone know why, or what this does?
Also - what are compression socks for??!
The 20min run end of week 5 is a consolidation of the time you have been out for during both of that weeks earlier sessions into 1 run, if that makes sense ( so wk 5 r2 is 21 mins, 2x8mins running and 1x5mins in the middle.) But to get to 5k or 30 mins running, you need to stretch that timeframe. So wk6 run 1 is the same length time of running as the previous run (20mins,or 2x10mins), but you're stretching it with a gap in the middle. You will then fill that gap with running as time moves on. I hope that makes sense. Remember running is about running fitness as well as cardio fitness; if you run too fast too far too soon you are likely to end up in pain, you need to let your muscles and other body tissues repair, and adapt (for want of a better word) to the new demands. I daresay if you look at other beginner running programs they will all vary slightly in the actual timings on the different weeks but the principles will be the same with various intervals of running and walking to increase fitness speed stamina. Hope that makes some sort of sense.
To be honest I thought that run was a retrograde step. I have double skin socks to prevent blisters. I think compression socks are free on the nhs when you have surgery. You don't really want them. 😉
Have a look at my avatar Mike - the result of alleged blister free double skin socks after an 85 mile walking race. They were sold as blister free 1000 mile socks. I wrote to the makers with a photo and asked for 915/1000ths of my £10.00 back. They didn't reply.
Ouch! 
I looked at your avatar. I wish I hadn’t.....🤢
Not sure of the science - but can assure you it works 
Maybe it's just to get inside our heads .... to get us begging for those longer continuous runs 
W6R1 is actually the longest workout up to that point in the process, stretching your overall moving time but not forcing you to run for all of that increase in duration.
Compression socks and base layers supposedly improve blood circulation, both while exercising but also after the event to improve repair.
Not sure of the science. ... But it's magic! I would never of thought or imagined I could run!!! 🤔😂😀👍🏃
I suspect, though I can’t be sure what was in the mind of the designer of this particular variant of C25K, that they just spent 5 weeks getting your body ready. I don’t recommend it, but if you can run 20 you can almost certainly run 30... just takes more grit. But that 8 minute run looks so easy after 20 right? It is... for sure... that 5 after... yeah, that’s easy too... but then there’s that other 8. It’s only one more minute of running... but hitting that first 8 cocky and fast, and especially that 5 means you got nothing left for the 8. The brisk walks aren’t a rest... all they do is give you a security blanket... you have to be ready mentally for future running... it’s about pace and discipline. Good job, you did it.
Scientifically, as you asked... W5R3 was 20 minutes of cardio... W6R1 was 21... it progressed, you just didn’t see it scientifically, you looked at the running numbers! The next one is more than 21... and sets you for the 25s
Gone back to the couch, please kick my behind!!!
Good run this morning apart from the Garmin
pain behind the knee when running
Feeling the heat on longer runs
Going by this picture
