Tweaking the schedule a wee bit

[trapeze]

I completed the 9 weeks in september, I wasn't feeling my pace was improving so I had a break and started all over again . Now on week 4 but think to leap from 3 and 5 minute to suddenly doing 20 minute runs is too much by week five, I intend increasing the time running, but not four times as much, It just changes gear there a bit dramatically for no reason I can see.

[John_W Graduate Ambassador]

"four times as much" ?

WRONG!

Look carefully at the TOTAL running time for each session. Week 4 is the big leap (9 mins in W3 to 16 mins in W4) ... not Week 5.

So many beginners fall into the trap (easy one to be honest) of looking at the length of each running segment ... when in fact it's the TOTAL running time for the whole session that builds your fitness and endurance.

So... 16 minutes in Week 4... then 15 (W5R1), 16 (W5R2) and 20 (W5R3). Not so bad really

[AlphaExecDave Graduate]

Bottom line is, at some point, the “Run - Walk - Run” cycle has to be broken. If you let it continue, there’d be an even bigger disparity between the 20-minute straight run and the preceding RWR... making the straight run almost too easy and not showing a continuous improvement.

Whilst most who look ahead fear W5R3, the previous 14 runs have prepared you for it.

I have no idea how many people in total have completed C25K now, but I’d hazard a guess that 99% went over that hurdle, didn’t find it too bad, and have gone on to complete C25K and call it a success.

[John_W Graduate Ambassador in reply to AlphaExecDave]

Either you've been reading my posts .... we speak the same lingo. Couldn't have put it better myself.

[AlphaExecDave Graduate in reply to John_W]

I actually re-read what I’d written and almost confused myself....! 🤣🤣

Just speaking from the heart... totally understand the trepidation but also having gone through it, I just sing from the altar of “it works... trust me”....!! 😉

[UnfitNoMore Graduate]

Hi,

You graduated and kept on running... did you just keep running 30 minutes?

[trapeze in reply to UnfitNoMore]

yes, tried to keep up with the 30 minutes runs for a while

[IannodaTruffe Mentor]

Have a look at this breakdown of Wonderful Week 5 healthunlocked.com/couchto5... which might change your opinion.

Two months post graduation, you are still a very, very new runner........ you are not going to suddenly get faster.

Have you followed the guidance in the guide to post C25K running healthunlocked.com/couchto5... which suggests routes forward.

[trapeze]

yes, makes sense when I read through it in greater detail, my mistake, thank you.