W7R1 re evaluate time

[Crow277]

ok so i didnt complete this run and im thinking i need a bit more conditioning so ive decided to step back and start from w4 or w5 again somethings up i get to 10-15 min timer n i just konk out not giving up on the program but i am really overweight n was a longtime smoker i just need a bit more condition right day right time i could complete w7 runs but i wanna just be able to hop on treadmill n do it and not have to wait for the stars to align lol will start posting again in 2 weeks when i have a 2nd go at w7 also want to get back into a regular running schedule past couple of weeks ive managed to fall a week behind

[Crow277]

actually looking at myapp w4 seems a lil too easy so il probs start at w 5

[Crow277]

yes i have formulated a plan lol start week 5 n i want to do some core work in between runs n i feel before i do a run i should probs take a 15 to 20 min walk like an hour before hand i feel my body just doesnt kick off straightaway and walk on days off so basically walk everyday run every 2nd day n some core work between runs i honestly shoulda been doing this from the get go

[Instructor57 Graduate]

if you have got out of a regular running schedule, ie 3x a week then you may find you are not gaining fitness and maybe just maintaining it ?

I think if you are wanting to see improvement then 3x a week would be optimal.

You mention konking out around 10 or 15 minutes

Firstly, are you running slow enough,

Ie, a conversational pace ?

Also consider the effect of the 'Toxic 10'

More information on this can be found here

healthunlocked.com/couchto5...

Hope that helps !

[Crow277 in reply to Instructor57]

yup pace is fine i stuck with same pace the whole program n yeah past couple weeks i feel i mightve been maintaining instead of gaining will see how next 2 weeks go i do have a couple options for improvement n yeah toxic 10 could be a part of it too def not giving up just backtracking a bit to gain some improvement lol

[Instructor57 Graduate in reply to Crow277]

if your pace is ok then great ,

But picking your run frequency up to 3x a week again would be the best way to improve .

Going back a week or 2 is fine (if thats what you want to do)

But it wont help improve fitness if the run frequency is not there

That really would be the first thing to address IMHO

[Crow277 in reply to Instructor57]

yup will do dude thats first on the agenda regular running again every 2 days

[Instructor57 Graduate in reply to Crow277]

👍

[IannodaTruffe Mentor]

It is always worth re-evaluating the plan and adapting it if necessary, but if you depart too far then you may reach a point where you are not actually progressing.

You will have improved your fitness hugely just to get here, so as long as you maintain the current level you will have benefits.

Ongoing, an adapted plan is probably better than none , just to maintain structure.

Physical development is a slow process so patience is required. This FAQ Post healthunlocked.com/couchto5... attempts to explain the processes at work, such as progressive overload, in any effective training plan.

You seem to have made this decision based on the fact that you did not complete a workout, but you only have the overarching structure of the programme and your physical condition as reasons.

Everything going on in our lives can impact on our performance as a runner. Restedness, hydration and nutrition are at the top of my list of variables that need to be optimised to enable enjoyable running.

This FAQ post expands on the theme. healthunlocked.com/couchto5...

What physically, or mentally, is stopping you from running?

As runs get longer, you need to adjust pace to accommodate the extra duration, so just saying the numbers on your treadmill are correct may be doing yourself a disservice.

I think you are wise to question how the plan is working for you, but do keep up momentum.

Keep running, keep smiling.