Week 6 - 10 to 25 minutes running!

[Music-Man]

Is it really achievable and safe to run from 10 to 25 minutes and maybe better to increase the length of running intervals and less walking. I’m thinking of following a different plan this and next week to do 10 minute runs with 1 minute walk and increase to 15 minute run/ 1 minute walk the week after. Any thoughts?

[MissUnderstanding Administrator Graduate]

If you’re on week 6, haven’t you already run 20 minutes continuously in week 5? How did that go for you?

Could this be a little crisis of confidence?

[Comte Graduate]

If you have followed the programme then you will have already done a 20 minute continuous run (with only a warm up walk) in week 5. So it is safe to do a 25 minute run in week 6. If you have NOT done week 5 completely with the 20 minute continuous run along with the other runs of that week (and also the preceding weeks) then it is not advisable to attempt 25 minute run in week 6.

Inventing your own programme for running is not advisable unless you have experience of this. The rule is in general a maximum increase in the length of each run by 10% each time.

[Cmoi Graduate]

Hi Music-Man , if you've already completed all the preceding weeks of the C25K programme as indicated, then yes, it's perfectly safe and advisable to run for 25 minutes continuously for run 3 week 6. You need to look at the total time of each session, not just the running time. There is no need to improvise - the programme works!

[John_W Graduate Ambassador]

What plan are you following?

Are you looking at W6R2 and the 2x 10 minute intervals and thinking 'how does this work'?

So it's NOT 10 minutes ... but actually 20 minutes you're running for, with a short break in between.

You are possibly making the same understandable mistake that many make ... you're focusing on the length of the individual intervals (10 mins!) when instead you should focus on the TOTAL run duration - that's how a program like this works - it's all about time on feet.

So:

W6R1 - you run for 5, 8, and 5 mins - a TOTAL of 18 mins

W6R2 - you run for 10 and 10 mins - a TOTAL of 20 mins

W6R3 - you run for 25 mins

By the time of the 25 minute run, you'll have a LOT of running time in your legs built up over the previous 17 runs, a total of about 240 minutes , ie 4 hours ... that's a lot of fitness you've accumulated.

Have a look at this which explains it in more detail:

healthunlocked.com/couchto5...

[j-runs Graduate]

Hi Music Man The progamme moves you (inexorably?!!) towards being able to run for increasing lengths of time without stopping, which is an art in itself that needs practice. However it depends how you are feeling. If you are finding the continuous runs tough, it’s fine to repeat earlier (interval) runs until you are feeling comfortable and ready to move on. I’d have thought experimenting with your own intervals would be just fine too – but do make sure you are not increasing your total running time per week more than the programme does, and when the time feels right, pick up the programme again where you left off. Speaking as someone who took eight weeks ‘practising’ between Week 7 and Week 8 😊

[OrangeDrizzle in reply to j-runs]

Yes, what @j-runs says! It's absolutely fine to repeat runs or weeks if you don't feel ready or are worried. Following the C25K plan exactly is great for motivation but taking it a little slower is ok too.

Running very regularly and only increasing time/distance/length of run- intervals has worked well for me and theoretically it's most important for building aerobic and musculoskeletal strength, which helps to avoid injury. I graduated 15 months ago and still do (structured) run-walk intervals a lot.

Keep at it, you're doing great!

[LeeU Graduate]

The issue you have is that you think your body knows what time is, it doesn't, only your brain knows about time.

Your heart will beat whether you're running or not, your muscles will work as you walk about, they don't know OR care about time, they respond to demand, nothing more.

The biggest physical challenge in C25K is week 1 run 1, after that, it's all mental. Week 5 run 3 being the biggest mental challenge of all, the program helps your body get ready for the demand you'll be making from it.

Just relax, breathe and take it slow and steady and most importantly DO NOT CLOCK WATCH.

[Liono Graduate]

You've had some great replies already.

All I would add is that although the program is very well designed, it is not tailor-made for you personally. You know your body best and if you feel it might be too much for you (either physically or mentally) then in my opinion there is no harm whatsoever in tweaking it slightly so it suits YOU better. There is no rush and you can insert interim weeks to build up the running intervals more slowly if it helps you. Take your time achieving the same goal. Better to get there more slowly and enjoy the journey I say! The only harm comes in running more than than the recommended amounts, which is a big no-no!

[Windrunner1]

Hi Music-Man I would suggest try the next run in the programme and try to achieve what is being asked of you, If it is too much then repeat the previous week.