what should have been w3r3: felt full of energy when I set out and started running....and kept running....ran 30 minutes without stopping. slow (I think that's the aim to get distance?) but I did it. just over 3km - that's the longest run in my 55 years without stopping.
so: do I go back to week 4 onwards (and therefore maybe run faster in each running stint?), or keep on running longer and work at increasing speed over the longer runs? I did a longer run than programmed once before and found it easier to keep running than the stop-start pace of the programme.
I've waited a day and a bit after the run to ensure no adverse effects and I feel absolutely fine, no ill effects at all. My new shoes definitely helping me feel sure-footed and comfortable in my running.
grateful for suggestions on best way to increase speed and endurance best: the interval format is there for a reason, but it doesn't seem to suit me as well as it does others; I seem to be able to run longer distances if I keep running than slow-fast interval pace. thank you!
Written by
Ktkinns
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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.
Injury often strikes out of the blue and can stop you for days, weeks or even months.
Too much too soon is one of the commonest phrases used by physios and frankly at 55 you will be much more susceptible to injury than a younger individual.
Although written with pace in particular in mind, this post healthunlocked.com/couchto5... explains the basis of progressive training and includes links to posts from some who did too much too soon and regretted it.
You're either following C25K or you're not ... If you want advice re: C25K, then the advice is to simply follow and trust the program.
If you are new to running, or haven't run for a very long time, then building gradually is an absolute must, otherwise you 'run' the risk of injury. It's a classic thing for beginners to do too much, too soon. Your body simply isn't able to withstand the repeated impact. It's takes time, 1-2 years , yes years, of regular running for the body to become fully adapted to the stresses and strains of what is a very hard form of exercise.
Ignore your pace completely - it's the quickest way to the injury couch. Run slowly and stick with the programme to stand the best chance of graduating uninjured and becoming a life-long runner.
As your stamina increases, your pace will increase as if by magic. Good luck!
Bad. Sorry if that's not what you wanted to hear. Even if you've managed to do more than the programme asks of you a couple of times, trying to repeat that is likely to leave you injured. Even if it doesn't, you're not creating the best foundations for future running.
You mention that you feel absolutely fine after your 30 minute run, and that's great, but what if you hadn't? Or are you expecting that you should do more and more until the day you feel terrible? Because that's not the idea!
If you stick to the programme and complete all the remaining runs without injury, feeling great, and ready to do more, that's how it should be. You don't need to do more/quicker/faster to succeed.
Thanks all, really helpful. I still don't understand why the interval pattern leaves me exhausted but continuous running at the same running pace as when I do interval pattern does not, but I'm happy to stick with the programme and hope that reverses in time!
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