Didnt do the 5 min cool down...

[Bozsky]

I ran for 5 more mins instead and DID 5K😁😁😁😁😁😁😁😁😁😁😁😁😁 I know I didn't follow the programme as it's only W7R2 but I just had this urge to keep going. Am so happy! (I did do the 5 min cool down after, obviously 😊)

[Ssasqueen]

I used to try and run slightly beyond each c25k session too - even if it was just til the end of the song I was on or the next lamppost- made me feel optimistic about the next run. Well done you on 5k though I didn’t get that far on c25k

[Beachcomber66 Graduate]

Well done Bozsky 👏👏👏. I always stuck rigidly to the plan for fear that I would spontaneously combust if I ran for five seconds too long or 5cm too far! You take care ! 😊🔥

[AlMorr Ambassador Graduate]

Run 2 of week 7 is the 3rd of 4/ 25 minute runs and is a bit tempting to continue another 5 minutes to 30 minutes or to get the 5K distance.

For the rest of C25K, that is 1/25 minute run, 3/28 and 3/30 minute runs, 'try' and keep to the program, otherwise you might end up on the IC, injury couch.

[Bozsky Graduate in reply to AlMorr]

Dont worry, I wont deviate again! I am sure I am unlikely to get the urge to run extra time again!

[AlMorr Ambassador Graduate in reply to Bozsky]

OK, but there is a very good chance that for run 3 of week 9, your graduation run, you will be among the 10% who can run a 5K in 30 minutes, good luck for that run. 🏃🏾 👍

[UnfitNoMore Graduate]

Well done... but be careful, the weekly load on your legs is rising even if the individual runs are the same, and pushing above 10% weekly increase is a good way to magnify the injury risk. So, congratulations on that 5k, great job... stick to the plan now you have nothing to prove and bring that risk back down.

[Bozsky Graduate in reply to UnfitNoMore]

Am back to the plan. Have heeded the injury advice. Did W7R2 today and stuck to 25 mins. Coukdnt have done another 5 mins, even if I had wanted to😂. There was a pesky incline right near the end and I had to alter my route to make sure I avoided it and completed the 25 mins.

[SofaJockey]

I think you have to listen to your body and if that's feeling fine, why not? I was running Week 3 Run 2 this morning and felt good at the end, so started the app again and ran it again* to reach 5k (* it didn't 'count' as another run of course, that's in 2 days time). It's far too early for me to make speed an issue as my impromptu 5k took 57 minutes.

[Bozsky Graduate in reply to SofaJockey]

You ran it again!!! No way I could EVER do that! I collapse in a sweaty heap after each run😂

[SofaJockey in reply to Bozsky]

It seemed pretty mad when I was doing, but if you take it steadily, you recover mostly during the walks. I'm not advocating it as a rule (but I did do it twice again today because it was sunny). Yes, I collapsed in a sweaty heap too. 😝

And yes, the point made by IannodaTruffe about not pushing it is well made. A good rest day or two before more, and I'll try to behave. 😊

[IannodaTruffe Mentor in reply to SofaJockey]

I think you are treading a fine line between having a great time with your new found love of running and possibly not running at all, because of injury.

Most overuse injuries strike runners who are feeling great about their ability.

We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.

You might get away with it or you might become another tale in my chamber of horrors ( I can send you plenty of stories if you want evidence) of those who regretted doing too much too soon.

Take care.

[SofaJockey in reply to IannodaTruffe]

Your concern is appreciated. No more running until Tuesday and then for the prescribed duration. 😊

[Hidden in reply to SofaJockey]

*listen to your body*

Sometimes this is such bad advice. Your body might say *fine* in the moment but then be hurt after.

It’s like when my body says *yes more wine* ....

[SofaJockey in reply to Hidden]

True enough. Trust the programme. 😊

[IannodaTruffe Mentor]

Well done, but progressive training plans are designed that way for a good reason.

It is not a matter of doing what you can do, it is the matter of doing what your body is conditioned to do........exceed that and your injury risk increases.

Take care.