Week 8. Run 3.

[Bluestreek]

Hi folks, week 8. Run 3 completed on treadmill. Feeling good. Just 3 more runs to go then it’s out into the real world.

[IannodaTruffe Mentor]

Well done and congratulations, but please be careful when you get into the "real world". Just because you graduate C25K does not turn you into a seasoned runner overnight.

Plenty more slow and steady development but now possibly with new aims.

Have fun.

[Bluestreek Graduate in reply to IannodaTruffe]

Thank you for the advice. As I’ve only been on the treadmill I’m going to start again with the C25K app again from the start.

[John_W Graduate in reply to Bluestreek]

You really don't need to do that . My advice would be to stay on the treadmill for a 2-3 weeks, maybe 4. Get comfortable doing 30 minutes of continuous running - that will help consolidate what you've done so far.

Then try outdoors - you'll have a decent level of fitness and you'll have more confidence. Yes, it will be different and may feel odd, but only on the 1st run. After that you'll be fine - but getting your pace right will be important.

[Bluestreek Graduate in reply to John_W]

Okay? Then go out to do the 30 minutes straight away?

[John_W Graduate in reply to Bluestreek]

Yes, but only after 2-4 weeks of consolidation on the treadmill .

[John_W Graduate in reply to Bluestreek]

Or you could try try Week 4 or Week 5 - they are sensible starting points if unsure.

[Bluestreek Graduate in reply to John_W]

Okay, thank you. I’ll give it a go and if I struggle I’ll go back to 4 or 5.

[John_W Graduate in reply to Bluestreek]

You won't struggle if you go nice and slowly 😎.

But first, get used to doing 30 minutes 3 times per week for 2-4 weeks on the treadmill.

[IannodaTruffe Mentor in reply to Bluestreek]

John_W has given you some good basic treadmill advice.

The problem that many face when transitioning to outdoors is pacing.

They push too hard.

Remember that an easy conversational pace is your most reliable guide to whether your pace is correct.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

[Bluestreek Graduate in reply to IannodaTruffe]

Thanks, I’ll keep everything you’ve both said in mind and also I monitor my heart rate carefully.

[IannodaTruffe Mentor in reply to Bluestreek]

Perhaps read this FAQ Post before you expend energy on tracking your heart rate. healthunlocked.com/couchto5...

[Bluestreek Graduate in reply to IannodaTruffe]

Hi, I’ve been keeping an eye on my heart rate whilst cycling since having stents fitted. I know my max has not gone over 150 since, I am doing the 28 minutes at max 126 so I’m pretty confident about it. Cheers

[John_W Graduate in reply to Bluestreek]

Be aware that cycling and running heart rates are very different. Your cycling maxHR (not necessarily your 150 bpm) will be different to your running maxHR (obviously not your 126 bpm).

In other words, to compare your heart rate between cycling and running isn't the best way to measure the intensity you're working at.

At this stage, and even more so considering your stent situation, a better measure would be your own rating of perceived exertion (RPE), or put simply ... "how am I feeling?"

So whether it's bike or treadmill/road then as long as you're breathing easily and you're feeling very comfortable (the talk test!) then all is good.

[Bluestreek Graduate in reply to John_W]

Yep, I’ve been doing the talk test while on the treadmill and will be doing outside. Cheers

[Kat1234_ in reply to IannodaTruffe]

Well done. When you eventually run outdoors, you’ll see such a big difference. It’s so much more enjoyable.