Almost finished W3.. One run left

[Unfit_Dad]

I completed W3R2 today at a good pace and my body was asking for more but I kept to the schedule.. Should I push past the time limits on the program or stick with the plan? Please advise

[AlMorr Ambassador Graduate]

Stick with the plan, the number one rule is never to run on consecutive days, try and keep to the same 3 days of the week, that way you will have somewhere in the week two days off running, onwards and upwards to run 3 of week 3.

[backintime Graduate]

Sticking with the plan is the easiest way to reduce injuries. I did run a couple of minutes over in week 8 or 9 but that was because I wasn't checking my treadmill (I cover up the time because it goads me and shows me those big numbers about how much longer I have to run).

[Couchpotato2 Graduate in reply to backintime]

Me too and I decided to increase from 27-30’ by adding aminute to each run.

[steviej99 Graduate]

Definitely stick with the plan and always take your rest days. Keep it slow and steady however good you feel. Trying to go longer or faster leads to fatigue and injury. The plan is designed to try to avoid this. Plenty of time to work on time and distance after you have graduated! Good luck and enjoy your running

[IannodaTruffe Mentor]

If you are too impatient to wait nine weeks to complete the plan, then maybe running is not for you. The tried and tested gentle progression of a good training plan is the way forward for any runner at any stage, but even more so for a new runner, who will be more susceptible to injury.

What's the rush?

As the guide to the plan healthunlocked.com/couchto5... states, if you want to be the best runner you can be, then do non impact cross training on your rest days.

[Unfit_Dad in reply to IannodaTruffe]

Harsh but fair. Point taken

[IannodaTruffe Mentor in reply to Unfit_Dad]

I think it is reality, not harsh.

You can do more and inevitably increase your injury risk, or follow a plan which millions have graduated from, which is designed to keep injury risk minimal.

Why risk stopping running for days, weeks or months because of a desire to move on faster.

There are no safe shortcuts.

It is your decision.

[UnfitNoMore Graduate]

As above never push. IannodaTruffe put it a lot nicer than my old running coach used to if I didn’t do what I was told 🤣 a few setbacks and I learned my lesson. It’s great that you have some left in the tank at the end of a run. Book a 5k race for a few weeks after graduation and burn all that extra fuel in the last km!

[Couchpotato2 Graduate]

Absolutely stick with the plan, it always best to be left wanting more and you’ll be ready for your next run in a few days and looking forward to it.

[Debston Graduate]

Another one saying stick with the plan, it'll be no fun being stuck on the Injury Couch! You can always run on alternate days if you want to progress through the programme slightly more quickly.