Faster or longer?

Tomorrow I’ll be doing W6R3 - 25 minute run. When I’ve finished previous runs I’ve always seemed to have just a little left in the tank. So I was wondering... if I feel the same tomorrow as I’m getting towards the end of the 25 minute run should I go faster or run for longer than the 25 minutes? Any thoughts/recommendations?

[Roxdog Graduate]

If you have energy at the end, you could speed up a bit, but I wouldn't run further at the moment. So many runners end up with injuries by pushing a bit more than is good for them. Good luck

[DorsetSloMo Graduate]

I tried upping my pace a little for the last minute of the 25 minute runs on Runs 2 and 3 because, like you, I felt I had a bit of spare energy left to burn. I never went mad though and I came through unscathed. Have fun.

[Tasha99 Graduate]

IMO neither 🤣

[IannodaTruffe Mentor]

Well done.

Injury invariably comes as s consequence of pushing further or harder than your body is conditioned to do, which is why C25K is structured with gentle progression.

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 pushing further or harder, but why take the risk when you know that injury can stop you in your tracks for days weeks or even months.

[Instructor57 Graduate]

Personally, I would do neither.

I wouldn't go further and risk injury .

And having speeded up myself at the end of week 8 run 1 and injuring myself and being unable to run for 16 days then I wouldn't recommend that either .

Complete the program first then consolidate then consider speed or distance if you want .

[MontyMooDog Graduate]

All been said above. I'd stick to the program and develop once you graduate👍😁

[Ian5K Graduate]

My selected coach suggests upping the pace, if you can, for the last minute around this stage of the programme. I’m sure all the coaches follow the same script.

I wouldn’t try for a sprint finish though, just a cautious little boost. 🙂