W6 going back a step?

[Orange6]

Just completed W5 R3. But, it now seems silly to go onto W6 and start walking between runs again. Anyone else feel like this? I feel like I could just keep adding a minute on to my W5 R3 each time instead 🤷‍♀️ Thoughts?

[mgrds Graduate]

Probably better to follow the program but walk the in between bits pushing to walking speed up (like the walk racers do). Or take in a bigger hill on your run There is a reason for everything in this program and it isn't just random even if to our eyes it can sometimes seem like it. PS I've just done those two interval runs and start on the 25 min one tomorrow

[Orange6 in reply to mgrds]

Thanks. Good luck for your run tomorrow!

[RunNewForestRun Graduate]

Have faith in the the programme, those weeks are deliberately designed for a reason. Plus don’t be lulled into a false sense of security....you may be surprised how challenging Wk6 R1 and R2 are....it catches a lot of people out and is well documented on here. Enjoy your future runs and the next two are your final interval sessions.

[Orange6 in reply to RunNewForestRun]

Yes, I'm sure it all makes sense somehow. I'm just struggling to see how at this stage. I was so proud of myself for running 20 minutes non stop. (I actually did a minute and a half longer to round my run up to 3k) It feels a shame to go back to walking. I guess you're right though, I should make the most of my final two interval runs. Thanks!

[Instructor57 Graduate]

Just stick to the program but do not underestimate week 6 runs 1 and 2

[Orange6 in reply to Instructor57]

I don't think I'm underestimating them particularly. I'm just a little gutted to go back to interval runs after being so proud of myself for achieving my 20 minute run. I'm sure they're harder than I imagine though!

[Instructor57 Graduate in reply to Orange6]

You will be on the continuous runs soon enough ! Enjoy them 😁👍

[Orange6 in reply to Instructor57]

Thanks. Never thought I would EVER say this, but I'm looking forward to them!

[Instructor57 Graduate in reply to Orange6]

I actually really enjoyed them 😁

Apart from injury after week 8 run 1 😐

[nowster Graduate]

Week 6 stretches the duration from the 20 mins of Week 5 immediately to 24 minutes, drops to 23 minutes, then has a continuous 25 minute run.

Do not underestimate the value of the use of intervals in helping to build endurance.

[Orange6 in reply to nowster]

That's a very good point. I'm sure you're right and the intervals do wonders to help build endurance (they have done so far!) I just think for me personally, I prefer the idea of building my endurance by continously running for a little bit longer each time. I'll continue to follow the program though. Generally I do more than 3 runs a week - so I might try doing a bit of both methods. Thanks for your help.

[nowster Graduate in reply to Orange6]

Do make sure you take rest/recovery days between runs. They're sacrosanct. Skipping them will lead to injury.

Weeks 7, 8 and 9 are all about extending running time. Week 6 is about intervals to build up endurance.

Feel free to deviate from the programme. It's your choice after all. However don't expect any sympathy from us if you do and hurt yourself.

[IannodaTruffe Mentor]

Welcome to the forum and well done

on 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.

W6R1 will be your longest workout in the programme to date when you complete it. It is as others have pointed out the session that catches out more people than any other in the plan.

You say you do more than three runs per week......I hope you have a rest day between each one.

When you run, the impact creates microtears in your muscles, which repair and strengthen on your rest days, not while running. Without rest, repair and strengthening are compromised and injury risk increased.

If you want to be the best runner that you can be, then do non impact cross training on your rest days, which will be far more beneficial than running every day. It is not recommended for new runners to run on consecutive days until they have a minimum of six months regular running on their legs.

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.

Take care, enjoy your journey.

[Orange6]

There is an absolute wealth of information in that link! Thank you!

[Pogglecilli Graduate]

I feel that the walking between runs prevents your heart and lungs from returning to their "resting' rate. In other words it's still exercise just at a more gentle rate, this improving your endurance. Good luck everyone!

[Ian5K Graduate]

This is exactly what I thought. However, I stuck with the programme and finished W6 R3 today. It soon comes around and I’m pleased I fully completed W6.

But the choice is yours. No one will mind. 🙂

[Orange6 in reply to Ian5K]

Glad to hear I'm not alone! Thanks. Congrats on finishing W6!

[Ian5K Graduate in reply to Orange6]

Thanks.