So after a two week lull this week I have managed to do a 25 minute run stopping once, a 3km run with steep hills but then last night I did a 4km run yay! It was slow as I had to stop and walk a to stretch my calves a couple of times as they are super tight and painful (any suggestions?) but I did a 4km run outside and I’m super happy. I’m going to try tomorrow to do a full lap (5km!!!) with minimal stops. Hoping to maybe do the week 8 run one and aim for 45 minutes. Any tips?
Thanks
Are you doing the c25k plan because these dont sound like any runs on it? If you have not finished the full plan you would be best to stick to the schedule as described along with plenty of strength and from the s & f forum. Doing both will help to prevent aches, pains and strains.
I have been following the plan but I had a slump and struggled to follow it last week. Also it’s on my iPhone and running outside I like to just have my Apple Watch and AirPods so my aim was to do the 25 minutes run from week 7, repeating it before tackling week 8.
It looks like you got to W7 then started to struggle and have now gone off piste to do your own thing. W8 is not a 45 min run, which well outside the 10% increase guide.
Why not go back to W7 and simply work through it properly. You should be able to do all the runs without stopping for any reason. If you're having to stop you're already pushing yourself too hard. You've mentioned your calves are very tight and now you want to push them even further.
The programme is designed to get you to 30 mins injury free. I would get back on track, give your body a bit of a break, get it properly completed and then see where you're at distance-wise. Short cuts generally only lead to injuries.
Well done on getting going again.
Are you stretching after every run, as recommended and linked to in the guide to the plan?healthunlocked.com/couchto5...
Stretching immediately after a run, while muscles are still warm and supple, improves recovery and eases out muscle contractions avoiding carrying them into the next run.
If calves are a particular issue then you might benefit from doing dynamic stretches pre run (see guide) or use a foam roller.
Getting there...slowly
Slowly slowly catchy monkey 8.5K
Slowly jogging into Week 5 😃
Back off the couch - slowly
Running as slowly as I walk
