Is it wrong to run for longer than the app says?

[Bluebird_25]

I’m on wk3 r3 and I’ve been finding that I can run further than the app says. So I’ve run through the warm down and then walked for a further 5 minutes. Should I be doing this?

[ArthurJG Graduate]

Assuming you weren’t already running before the programme it’s safer to stick to what it says. It’s carefully designed to try to reduce the risk of injury. That’s what people sometimes overlook: it’s not just about stamina or cardio and it’s not just about whether you feel exhausted. If you have good general fitness you may well feel able to run further but if you are not used to it you really do risk injuring yourself. Of course if you’re an experienced runner using the app to build back up after a break then different considerations apply but if you haven’t been a runner before or haven’t run for years it’s best to stick to the programme.

[damienair Graduate]

I agree. Stick to the plan. Well done though, your obviously not going to struggle on the C25K journey. But you will have loads of time to push yourself to run further and faster after the plan.

Damien

[Oldfloss Administrator Graduate]

Walking is fine....just don't lengthen the running A longer walk at the end is not a problem but just stick to running times You should always try to finish with something left in the tank

The longer runs will need that stamina and strength.. So, if you are full of energy, start putting a bit of extra into your rest day exercise

[GoogleMe Graduate]

There is a considerable cohort of folk for whom it is not the 'don't panic, you can do this, softly, softly' the programme provides but working on getting rid of boom and bust approaches to fitness and helping people learn to build fitness into their life longer term. So stick with the programme.

[Couchpotato2 Graduate]

Yes it’s best to stick with the plan especially at the start. I admit that on week 7-8 I increased the runs by a minute each time so as not to have a jump each week. Stick with it and look forward to running the next one. Have fun!

[IannodaTruffe Mentor]

We are all capable of doing way more than our bodies are conditioned to do, but not without an increased risk of injury.

This post may help explain it healthunlocked.com/couchto5...

[Stevieplink Graduate]

I think you have your answer. I foolishly decided to do a run on consecutive days and paid for it. Dont risk the injury scuppering your progress

[MarkyD Graduate]

Do the runs as per the program.

If you are finding the runs too easy, then just do R1 and R2 each week, then move onto the next week for your third run. At some point you will find the appropriate level. But this is all about slow and steady conditioning for your future running life, and so there is no need to hurry.