Week 3 Coming up

[Morethanjustastrole]

I've found weeks 1 and 2 not too difficult , maybe because I've been walking at least 5k most days for the last 3 months . Week 3 looks like a bit of a step up in running sections, any tips ? I haven't ran since small wingers were a option on a rugby pitch .

[AlMorr Ambassador Graduate]

Well done, do you think walking a lot helps you to run?

[Morethanjustastrole Graduate in reply to AlMorr]

I would say it can't do any harm . At the very least it gets your legs and heart working if you go at a decent pace . Also it gets you used to having a routine for doing some exercise . It sort of made me think of the step up to C25K

[AlMorr Ambassador Graduate in reply to Morethanjustastrole]

👍

[John_W Graduate Ambassador]

It's helpful to look at the total amount of running time for each outing - after all, that's what you're subjecting your body to. So:

W1.1 = 8 minutes

W1.2 = 8 minutes

W1.3 = 8 minutes

W2.1 = 8 minutes

W2.2 = 8 minutes

W2.3 = 8 minutes

W3.1 = 9 minutes

W3.2 = 9 minutes

W3.3 = 9 minutes

And because of the reduced number of walking bits, Week 3 sees you on your feet for the least amount of time in the whole program.

[Morethanjustastrole Graduate in reply to John_W]

Yes I can see it's the same duration wise its the longer timeframes for the periods of running . Even going from 60 secs to 90 secs was quite noticeable.

[John_W Graduate Ambassador in reply to Morethanjustastrole]

As long as you're going slow enough, i.e. conversational pace, then every single outing is achievable . C25K really isn't a physical test, if done correctly. It's much more a mental test. By slowing down and finding your 'C25K' pace, you'll be fine.

[Morethanjustastrole Graduate in reply to John_W]

👍Positivity

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

There are no major steps up in C25K. It is gently progressive and each run prepares you for the next one. You run for exactly the same overall duration in W3 as you did in W2.

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.

[Morethanjustastrole Graduate in reply to IannodaTruffe]

Yes I can see it's the same duration wise its the longer timeframes for the periods of running . Even going from 60 secs to 90 secs was quite noticeable

[IannodaTruffe Mentor in reply to Morethanjustastrole]

If you are jogging at the recommended easy conversational pace then you will manage just fine. If it gets tough, just slow down but keep going.

[Morethanjustastrole Graduate]

Not much chance of me tearing off at pace. 😀