week 6-9

[Trevdp]

So, I got to the last run of week 6 ,25 mins straight running. Got about halfway through and I’m doing ok. Got to the end and thought “well I feel alright, still got some gas in the tank “ so I carried on for the extra 5 mins to get to 30. Didn’t feel any worse after or the next day ( yesterday). I’ll do it again today and see how I feel but does that mean I’m done if it goes well ? I suppose it does !! I do a fair bit of walking and started on week 2 so have done this in about 5 weeks. Please don’t think I’m blowing my own trumpet it just that I’m so pleased. 12 months ago I weighed 20+ stone and now I’m running for 30 mins straight at 13 1/2 stone. This program really works. Ok, time to book my first park run !

[Instructor57 Graduate]

Well done completing week 6

But we would not advise adding time on to the end of a run .

You may have got away with it this time but you are taking a big risk of an overuse Injury.

This is one of the most common mistakes of a new runner .

Overuse injuries can and often come out of the blue and can literally stop you in your tracks for days, weeks or even months .

It simply isn't worth it .

Please stick to the program.

EDIT:

Also just noticed you mentioned time to book a first parkrun .

We would also strongly advise a period of several weeks consolidation after completing the course before increasing distance or pace

[Trevdp Graduate in reply to Instructor57]

park run, yes absolutely. I would not even contemplate attempting one for a couple of months and even then only if I feel I’ve done enough 5k’s and have managed them ok. There’s one in May that I have as a target so that’s what I’ll aim for. Thanks for your response too.

[Instructor57 Graduate in reply to Trevdp]

Sounds like a sensible plan !

[MissUnderstanding Administrator On a break Graduate]

I can totally understand the temptation to push on like this and feel like you’re finished, but it’s worth remembering that most new runners get injured from pushing too far, too early. The c25k programme builds up gradually in a tried and tested way. You’ve run 30 minutes once, but there’s still the whole rest of the programme to complete before you’re finished. Nine more runs. That will continue to build your strength and fitness. The aim is for you to be able to run that 30 minutes regularly without getting injured and it takes more than one run to do that.

I’d encourage you to go back to the programme timings for the final weeks. You will have some real confidence now because you know you can do it. Now you need to make your body ready to do it regularly. You’ve done absolutely brilliantly-play the long game and take it at the right pace. We’re all cheering you on!

Really good luck to you 🏃‍♀️🏃‍♀️🏃‍♀️

[Instructor57 Graduate]

Please also note my Edit to my original reply

[Cmoi Graduate]

It's great that you're so enthusiastic   Trevdp , but I'm also going to say please stick to the programme.

I can relate to much of your post: I started at week 3 as I'd been doing loads of walking (it's hilly where I live) and I found things relatively easy up to and including week 6. I often did an extended cooldown walk due to terrible route-planning, and yes, I admit, I occasionally added on a bit of extra running, though in my case it was more like 20-30 seconds, not five minutes.

I got to week 7 wondering why on earth it was necessary to increase runs so gradually over the remaining weeks. 30 minutes was only five minutes more than 25, must be a doddle, get things finished quicker. Then reality hit. First, it turned out to be not quite that easy to keep going out and doing 25 minutes, let alone more. Second, it suddenly dawned on me that if I wasn't going to give up running, I was far from "done" once I'd completed the programme, completing C25K was just the start. That really threw me, as all I'd focused on until then was the end goal of three 30 minute runs.

There's no point in rushing things for the sake of a couple of weeks. You'll hopefully have many years of runs ahead of you. Take the time to enjoy them.

[Trevdp Graduate in reply to Cmoi]

Thanks Cmoi, that’s a great post. I actually did a run this morning and decided to take all the advice onboard and I did 25 mins but carried on walking for another 25. I would like to start a 5-10k program if I can find one as last time I did this ,10+ years ago I stopped after I got to 5k so I need another target to hit. But your right, I’m in no rush so I’ll stick to the program and finish the last 3 weeks ( although I’m on a cruise for a week on Friday but there’s a gym and running track lol) so no excuses.

[Cmoi Graduate in reply to Trevdp]

Thanks  Trevdp , glad my reply helped.

As far as progressing to 10k is concerned, the Magic Plan over on the Bridge to 10K forum worked brilliantly for me. It's not audio-guided, though there are plenty of plans that work like that if you'd prefer.

I'll reiterate that when you've completed the remaining weeks of C25K it's strongly recommended that you consolidate what you've achieved. See here: healthunlocked.com/couchto5...

I'm also adding the Magic Plan link, not because I want you to go ahead and dive into it - please don't - but because I'd like you to see just how gradually it builds up! NB there are actually two plans, one to take you to 60 minutes' running, the other for 10K. You do not have to run 10K in 60 minutes, just as you don't have to run 5K in 30 minutes to complete C25K! Here's the link: healthunlocked.com/bridgeto...

Enjoy your cruise and your running!

[Trevdp Graduate in reply to Cmoi]

thanks again cmoi, I will definitely step up to the 10k when I feel I’m ready to go. Thanks again for your help and the rest of the help I’ve had here. Such a useful resource.