Week 6 Run 3 - Do I continue?

[JabbaHU]

Hi All,

First time poster here, today i did week 6 run 3. The 25 minute run, i noticed at the end of the run i was so close to 5k I ran for the extra minute and finished it off.

My goal at the start of this was to be able to run 5k's regulary. Now i've hit my first 5k in just under 26 minutes. Is it worth me continuing onto the 28/30 minute runs, or just sticking with the 5k's? I guess it might help my stamina for the shorter runs and maybe make me a bit faster?

Any advice would be appreciated

[IannodaTruffe Mentor]

Welcome to the forum and well done on your first 5k.

The important thing to realise about learning to run is that progress is most beneficial when it is slow and steady, enabling the body to adapt and strengthen, while gently increasing resistance to injury.

By continuing with the plan you will stretch your abilities further, but if all you ever intended was to run 5k, then perhaps there is no point in finishing the plan.

Discovering your slow pace is important to building stamina and endurance. An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

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.

Enjoy your journey.

[Cmoi Graduate]

Hello JabbaHU , there are lots of people on this forum who would be absolutely delighted to achieve 5k, let alone run their first 5k in just under 26 minutes!

I completed C25K at the end of June and haven't got anywhere near that time, and doubt I ever will, though I am developing a most unexpected liking for longer runs.

IannodaTruffe knows way more than I do about running, but fwiw, I'd say that if you want to stick with running, then complete the plan, without trying to go faster. As I understand it, getting in more km in at a slower pace is more helpful than going at full pelt to crack 5k and then stopping there.

Happy running!