Pleasantly surprised by my progress.

[RutherglenJogger]

Hi everyone. I started Ct5K 8 weeks ago and have stuck closely to the plan until this week.

Like many others who've written on here I struggled with the 1 minute runs in week 1 then it was the same with the 3 and 5 minute runs that followed. Again like many others I was dreading the first 20 minute run. But I got through it.

However, in week 7 I managed to do the first 25 minute run but then instead of doing two more 25 minute runs that week I felt I could go a little further so did two 30 minute runs instead. Today (for the start of week 8) I actually managed a 35 minute run rather than the 28 minute run in the programme and I plan to do two more 35 minute runs this week if I can.

Has anyone else had this experience when doing the programme and am I being unwise going further than the programme asks?

[UnfitNoMore Graduate]

Possibly/probably!

There’s a 10% rule for runners adding to their weekly mileage. This is to minimise injury risk. While carefully tailored to reduce injury risk, the C25K plan does fracture this rule already in places, though if early enough in the programme it’s pretty much not a problem. Without looking back... you’re supposed to be doing 28 and doing 35 so that’s 25% over plan. So you’ve removed the minimising of injury risk. It’s your call of course, but an injury could lay you up for months and put you back to W1R1. You have to ask yourself is that risk worth it and for what gain?

You’ve done a great job so far... the 10% rule will mean anything you overdo now will be caught up soon anyway. I’d rather do it safely personally.

[steviej99 Graduate]

Speaking from experience, I pushed it on w9r1, did 30 minutes then wanted to get 5k so ran another 8 minutes. Now layed up with a foot injury and gutted that I can't graduate as I'd planned this week. So you can guess what I'd advise! Good luck and I hope you have injury free running!!

[AlMorr Ambassador Graduate]

I think it is a bit risky on what you are doing Rutherglenjogger, (I live about 15 miles away from Rutherglen) it's nice that you have ran a bit more but it is better to keep exactly to the program to avoid injury.

[cheekychipmunks Graduate]

You’re clearly loving your running RGJ, but please take care. So many injuries can pop up in new runners without warning, and they can prevent running for weeks or longer.

The analogy which sticks with me is - “you can stretch a rubber band many times over, then without warning it snaps and can’t be repaired properly.” That scares me, thinking about our delicate ligaments and tendons.

Your running legs are still developing. What strengthens them is many miles/kms of running, but by increasing gradually and carefully. There’s no rush.

So whilst you are doing amazingly, be uber careful. Oh, and I promise I’m not a nag or killjoy, really! I Just want you to be safe! 😀

[Oldfloss Administrator Graduate]

Not a great idea...many of us feel or know, we can do more, go further or faster..we are all different, thank goodness ....but this is a structured plan. It begins to build up our stamina our core strength and our running legs.. slowly and safely.

Because the forum follows the C25K plan, we will never advise missing runs, or going further or faster. The idea is.. follow the plan..slowly and steadily, complete the 30 minute runs in Week 9 and stay injury free.

Hidden injury is , just that..hidden.

[Bello543]

Well done. I'm dreading my first 3 minute run

[RutherglenJogger]

Thanks everyone. Having read what you've all written I think I'll return to the plan, build up my stamina and keep developing my 'running legs' steadily.

I certainly don't want to get injured by being over enthusiastic so I'll heed your warnings about this.

Thank you.

[cheekychipmunks Graduate in reply to RutherglenJogger]

👍😀