Week 5/ 6 runs

[Siren_364]

My couch to 5 k app indicates that run 3 of week 5 is a 20 minute run, then in week 6 it goes back to 10 min run, 5 min walk etc, is this correct?

[Bostonlandy]

Yes - that’s correct.

[Hidden]

Yes it is right. This is a carefully calibrated programme and if you do the runs as planned you will be running for 30 minutes at the end of 9 weeks. If you think about it- each week you spend more time moving than the previous one

[Siren_364 in reply to Hidden]

Thanks Helen, I get that we increase the time running but to run 20 min one week and then to return to doing shorter runs the following week seems strange. Will keep going though as enjoying it.

[Hidden in reply to Siren_364]

You will be moving for more time

[IannodaTruffe Mentor]

Welcome to the forum.

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.

In respect of W5 this post may help explain it all healthunlocked.com/couchto5...

Don't be fooled by W6R1.......it catches out more people than any other run in the plan.

Enjoy your journey.

[Keeprunningrunning Graduate]

Just remember there's method to the madness in week 6. Take it nice and slow and you'll easily get through it.

[SingsAndRuns Graduate]

Yes! And it's really hard! Harder than W5R3! Watch out for it.... go slow slow slow slowly!! x

[Magellan Graduate]

During the plan the general trend is for running more and more and for walking less and less. The BBC voices tell us, towards the end of some of the runs, that it's imperative that we keep running and don't stop to walk early. All this can foster the belief that all training must be in one direction only: always do more running, always tend less and less towards walking.

That's fine for getting yourself to a point where you can run for a good few minutes non stop, but it's not the only way to train, and sometimes not the best way. Plenty of runners who do much longer distances than 10k will build multiple walk breaks into their runs. Just like your rest days inbetween run days allow your body to repair itself, mini-breaks in the middle of a run allow your body to ease up and avoid overstraining.

At the end of Week 5 you're capable of running for 20 minutes non stop. That's great, but that much running is putting strain on muscles and bones and ligaments that haven't got used to so much running all in one go. So in Week Six, before you go all out for a non-stop run at the end of the week, there are some runs with breaks in them, just to give your body a chance to adjust gradually.

[Buddhagal Graduate]

Hi...as others have stated this is correct...most people feel "startled" seeing the transition...but all of us further along the line have done it.😁😁 Magellan and others explain the reasoning behind the different timed runs each week really well.. Read the suggested posts from Iannoda, really helpful. You'll be fine....💪💪👍👍🙋