Week 6 smashed!

[Me_time]

W6r3 completed this morning. Was a bit unsure if I will be able to do 25mins continuous run. Just before the run I told myself I will not look at the time & I will not stop until Laura says so. Also had my sister to chat along, didnt even realise 25mins were up!

Walked to this park about 5k from her place, did the run and was happy to walk back.

I do have a question for week 7 and hope all you wonderful forum memebers, mentors, admin will be able to give me some valuable advice. I am going hiking in the middle of that week. Its a Alpine crossing and it was booked last year but postponed due to travel restrictions. I normally do c25k every other day rather than 3 times a week. So tuesday will be r1, thursday r2, I am doing the Tongariro Alpine crossing on saturday which is a whole day hike (about 20km). Not sure how to re-arrange my w7r3. Do I give a day break and do it on next monday? Or can i count the hike as w7r3 and start with w8r1 on monday?

I also have a 10K run coming up, its a night run that I had registered for last year ( was planning to brisk walk it) however it kept being postponed again due to Covid. Its finally happening in March (hopefully). Its a half marathon which obviously I couldn't have done, so opted for the 10k run. Any tips for that? I would have just about completed c25k programme. I can may be just run first 5k and brisk walk the other 5k?

[nowster Graduate]

Walking half and half in a 10km run should be fine. You could "Jeff" it, running parts and walking parts, as long as you don't run for more distance/time than you're capable of doing at that point.

I wouldn't count the hike as part of C25K. You can have several rest days if you need them. Fitness won't drop off for a couple of weeks without running (and certainly not if you're doing a 20km hike!).

[Me_time Graduate in reply to nowster]

nowster thank you for responding to my query. Sounds good to me, will take that on board.

[Instructor57 Graduate]

Well done with your progress!And good luck with your 20K hike !

I would suggest just have a day or 2 off after the hike , that would be fine and then continue with W7R3

The hike can't be counted as C25k though as they need to be continuous runs .

As already suggested with the 10k you could run/walk , just don't be tempted to run too much as it's very easy to pick up an overuse injury as a new runner .

[Me_time Graduate]

Thank you Instructor57 . I am planning to hang around there for a couple of days to enjoy the long weekend. Might just have a complete rest on saturday & go for a short walk on sunday and do the w7r3 on tuesday as I will be driving back on monday. It will move my finishing date back a bit though.

[Instructor57 Graduate in reply to Me_time]

Sounds like a plan !

[Me_time Graduate in reply to Instructor57]

Thanks to u and nowster

[IannodaTruffe Mentor]

Congratulations on your run.

You might find this FAQ Post about run preparation helpful healthunlocked.com/couchto5...

After completing C25k we recommend consolidation at 5k/30 minutes until you are fully comfortable with that distance/duration, before increasing distance or working on pace. When increasing distance the 10% rule is recommended as a guide. This is all to help new graduates making the not uncommon mistake that by completing C25k that they have become a runner who can tackle anything.

When you announce your graduation I will send you a link to a guide to post C25k running.

If you cannot wait, it is sitting in the FAQ Posts, which you will find in the Pinned Posts.

[Me_time Graduate in reply to IannodaTruffe]

Hi IT, thank you for the link. I do have 9 more runs to go. I am still taking one run at a time as it seems unbelievable I have reached this far!

[Phdgranny Graduate]

As Nowster says it’s worth jeffing the 10k, you will keep warm and not exhaust yourself, I find it difficult to walk for too long after running xx

[Me_time Graduate in reply to Phdgranny]

Thx Phdgranny . It will still be warm at that time, will need to keep myself cool'ish. What is jeffing? I m very new to running world ☺

[Phdgranny Graduate]

You alternate running and walking but in a planned way like on C25k, you might do 5min run/2min walk, whatever is most comfortable and doable for you. Ironically, overall it can work out quicker. My son has a knee problem so when he did the virtual London marathon he jeffed 8/2min and in the end it was his personal best for a marathon.

[Me_time Graduate in reply to Phdgranny]

Thank you for explaining that Phdgranny . Oh yes, it can be a lot quicker..I used to do that sometimes during my walks last year. Because of Covid restrictions we could only go to the nearest park for exercise. I found I was finishing my walk a lot quicker when 'jeffing' the same number of laps of the same park.