Completed Wk8R3, but now I need to go back to shorter runs...

[MrsPlatypus]

I've found wk8 an absolute killer. Although I've completed each run without stopping and r3 was a little faster, my legs have really suffered. I've a slight pain in right knee and aching calf and thigh muscles. Even my feet ache. I feel like I've reached a limit and I'm going to have to do something to ease my legs. I think I could complete wk9 but it wouldn't feel good - and it's really important to me that it does feel good! I've done good warm ups and spent 15 mins doing stretches after each run. If any one has any recommendations, that would be great. I should mention that I've had to repeat every week up to week 5, I was fine for weeks 6 and 7. I'm 47, so maybe my age is a factor...😐

[SmilelikeImeanIt Graduate]

Hi Mrs Platypus (great name!) I hear what you’re saying. I’m 47 too and completed Week 9 last Sunday. I also repeated weeks 1-6 each time. Week 8 I did the 28 mins 4 times. On the 5th run I set out to do 28 mins and just decided to keep going to 30 mins as I felt up to it. I did start giving myself an extra rest day and found that really helped me. Also hydration is important on non-run days too. Maybe try that and see if it helps? You don’t mention pace, and it might be that slowing down a little also could help. (I’m very slow - about 10mins/km).

[MrsPlatypus Graduate in reply to SmilelikeImeanIt]

Thanks Smile, and congrats on finishing! I hadn't really considered the hydration on rest days but will try that. My pace is slooooow! But I'm ok with that, I was hoping that once I'd completed, I could look at techniques to go a little faster. Think I might also try magnesium bath salts and see if that helps! Thanks for replying 😊

[SmilelikeImeanIt Graduate in reply to MrsPlatypus]

Yes my plan is to try and speed up now I’ve finished the programme. I don’t really want to do long runs, just be comfortable running 10-20 mins and go a bit faster. But it seems to me it takes me about 20 mins to settle in to a good pace and forget the breathing etc. I’ll be asking for tips on the consolidation page. Good luck and hope hydration helps.

[Dolphin-Girl]

Hey

I'm up to that run. For today I'm hoping to run without the podcast just as long as I can. I've also found that really I need more than just one rest day. I can't say I've always given it to myself, but that's what I need.

I never ran/run if it hurts me more to run.

If you need a week or two of going for shorter runs, go for it. If you want to rest more often, go for it. If you want to repeat week 8, go for it.

Trust yourself. You know your body best...

[IannodaTruffe Mentor]

Welcome to the forum and well done on

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on pacing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

It is not to do with age.......we had an 83 year old graduate a few years back, but following the advice in the guide about the above should sort you out without having to drop back.

Enjoy your journey.