First post C25K run

I did my first run off Laura’s lead this morning and accidentally ran for 33 minutes! I didn’t intend to run for longer, but it was hot I forgot to look at my watch. I managed to run 2.5 miles in the heat, but there again, it’s not a race and I’m happy with that. Onwards and upwards. Happy 🏃‍♂️🏃‍♀️

[nowster Graduate]

33 minutes is perfectly fine. It's within 10% of 30 minutes. You're best not exceeding that duration for a few more weeks though.

[PollyGray Graduate in reply to nowster]

Thanks nowster I didn’t know about the 10% of 30 minutes. How long should that be maintained for?

[nowster Graduate in reply to PollyGray]

The rule is that you shouldn't do over 10% more in a week than you did in the previous week. That's either distance or time, comparing the longest run of the week or the total of all runs over the whole week.

So if you did three 30 minute runs in one week, you could do three 33 minute runs the next, but not four 33 minute runs.

However you could do two 20 minute runs, a 25 minute run and a 33 minute run.

It's recommended that recent graduates should consolidate at about 30 minutes for two to three weeks before trying to increase their activity. Someone who has just graduated has only done about 7¼ hours of running in total, and most of that in the last four weeks of the course. Their body is still adapting.

[Hidden in reply to nowster]

I ran the extra three minutes by accident as I was 3 minutes late looking at my watch. I didn’t intend running the extra time.

[PollyGray Graduate in reply to nowster]

Thank you nowster 👍

[Sensory_Leaf Graduate in reply to PollyGray]

It's generally advised to not increase training load by more that 10%/week to allow for adaptation. With that said: (afaik) the general consensus is to do 3 weeks of consolidation runs, after completing the program

[Hidden in reply to Sensory_Leaf]

I ran the extra three minutes by accident. I forgot to look at my watch thinking I hadn’t run for 30 minutes.

[PollyGray Graduate]

Well done VeganDave 👍

[Instructor57 Graduate]

Well done, it's good to get that first solo run done 😁👍

[Kordel]

Well done!

[Hidden in reply to Kordel]

Thank you. 🙂