How do you know when to repeat a week / run?

[anthony_jeannot]

Just finished week 2 Run 3. Getting about 4.1km per run and still finding the last 2 90 second runs really tough? Do I progress and slow my runs or repeat until I can get through all the runs in week 2 comfortably?

[UnfitNoMore Graduate]

Welcome to the forums and well done getting started.

If you fully complete a run, then you’re ready for the next one. As you mention there’s an option to slow down then you’re probably running too fast. Ideally you want to be running at a conversational pace (so you can talk in full sentences without gasping) as that’s the pace that will develop your cardiovascular fitness and muscle development the soonest. Slower running makes faster runners!

Have a read of the guide to the plan for pacing and many other tips that will make the journey easier and more enjoyable. healthunlocked.com/couchto5...

You can do this, enjoy your journey

[Dtay1978 Graduate]

There’s nothing wrong with slowing your pace if need be, but you should do with whatever you’re comfortable with 😊

[IannodaTruffe Mentor]

Welcome to the forum and well done your progress.

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

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

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

If you complete a session, then move on to the next one, but if you struggle then slow down. There is no distance requirement.

Enjoy your journey.

[Instructor57 Graduate]

If you have completed the runs then go on to the next week !

Note that the intention of this program is to get you running/jogging continuously for 30 mins , not to be running 5k.

You really only need to repeat a run if you did not complete it !

You may feel a little apprehensive sometimes about moving on , but as I know everyone else will tell you , trust the program !

If you have completed a week YOU ARE ready for the next week or run !

Enjoy ! 😬🏃

[anthony_jeannot Graduate]

Thanks for the advice and support everyone. That link is absolutely golden. So glad you both shared it with me, I hadn't seen it yet.

[jimytwo2 Graduate]

i've just finished week 7 and am managaing about 3 k so youre doing well

[anthony_jeannot Graduate]

Just an update to say thank you again. Got out and did week 3 R1 yesterday. Definitely had to slow down but got through all the runs. Glad I asked here and didn't repeat a week 2 run.