What to expect

[Gottamakechanges]

I have just completed W6R3. I see that from here on in it's all about blocks of running and am curious to know what to expect eg will 25 mins on W7R3 feel very different to today's W6R3? I know it's very individual but thought I'd ask anyway. Thank you 💓

[Annieapple Administrator Graduate]

🍏 Every run from 1:1 to 9:3 has a little challenge! However all the completed runs prepare you for what’s to come! Well done for completing week 6. You are so ready to take on the challenge of week 7. Take one run at a time, run very slowly especially the first 10 min while your body is transitioning from your warm up walk. Make sure you are runny easy, relaxed… smile & you will enjoy it!

[Gottamakechanges Graduate in reply to Annieapple]

I'm super careful with pace for first half and then relax into it a tad more on 2nd half. So far, so good 🙏. Thank you 😊

[Oldfloss Administrator Graduate]

We are wonderfully, all different..and maybe the difference felt, comes so naturally we are almost unaware. Each run, as Annieapple says, builds on the last one. The longer runs, give your newly forming running legs chance to relax and do what they know they can do

Slow and steady...you just let them and it feels epic !

Well done you x

[Gottamakechanges Graduate in reply to Oldfloss]

Looking forward to experiencing the relaxed run and having newly formed running legs 😊😊. Thanks

[Oldfloss Administrator Graduate in reply to Gottamakechanges]

That is the key,,, if you feel you need to repeat a run, then do so...if you have done it comfortably, then move on.

Try not to push yourself hard at all, The runs are for enjoyment and not endurance...as the pinned post. How to RunC25K advises, you should aim to run, at a

"a gentle jog, which means you should still be able to hold a conversation, not just gasp the odd word. If you are gasping or panting you are going too fast and with short breaths, you are not going to get enough oxygen into your body to supply the demands of your muscles and you will tire quickly and you will also suffer more aches and pains because of stress on your legs, as well as being more prone to injury. This is called your easy conversational pace. It will be different for each runner and will get faster as you get fitter. This is the pace at which even elite athletes spend as much as 80% of their training time"

This applies whether we are on Week one or at Week 9... it is good idea to always finish with something left in the tank; and I have my favourite words from the programme, "...finish in style ".

You will get there !

[Hidden]

the programme is brilliant-taking you from one week to the next! Take it steady and if you want to push yourself a bit, then go for it.

It’s your race, run it your way!

[Gottamakechanges Graduate in reply to Hidden]

That's what I'm thinking for W7, that after doing 25 mins a couple more times and may have the confidence to push a bit more in the second half. Thank you 😊

[Wavy-chick28 Graduate]

I must say when I did mine I didn’t look to see what was coming, just went in blind and followed what I was told in my ears. It is such a good plan that it always felt right .

[Gottamakechanges Graduate in reply to Wavy-chick28]

Oh wow, I'm quite adventurous normally but this has been one thing where I like to know what's coming. 🤣😜

[Alysha1878 in reply to Gottamakechanges]

I'm with you. I need a rough idea where to run and where about I think I might encounter a hill!!

[Gottamakechanges Graduate in reply to Alysha1878]

Yeah, I live in quite a hilly area so at the moment, I like to avoid them. One day perhaps I'll be zooming up them 🤣

[Wavy-chick28 Graduate]

Trust in the process 👌🏼

[Gthants]

It does kind of feel easier. But ... you may feel a bit "meh" for one run, then it's harder emotionally/psychologically than other runs. A year after C25K I find some 20 minute runs harder than other 45 minute runs. Unless I'm ill I'm physically capable of either, but being in the "zone" can make what you think is going to be tough feel like just a breeze.

It's a terrific programme, how it builds from week to week and gets you quite literally up to speed with being able to run for 30 minutes by the end of it.

Really well done for your progress so far.

[Gottamakechanges Graduate in reply to Gthants]

Yeah, it's weird isn't it. Yesterday's 25 mins was 'easier' than Monday's 2 x 10 mins. Looking forward to my trips into the 'zone' though. I gave up running 20 years ago but I do remember what a great feeling it was. Thank you 😘

[John_W Graduate Ambassador]

Keep your eyes on the prize and remember what the objective of the program is: being able to run (JOG!) for 30 minutes continuously, 3 times in Week 9 (regardless of distance) - nothing more or less.

You've overcome the 'huge (psychological) jump' of the 20 minute W5R3, you've now extended that to 25 minutes in W6R3. Week 7 is simple more of the same - 3 lots of it - embedding and consolidating that fitness and preparing you for W8 and W9. As long as you pace yourself properly, then you'll be absolutely fine. Weeks 8 and 9 are simply gradual extensions - they shouldn't feel any different really. Pacing is the important factor!

I've always seen C25K as 3 parts - Weeks 1-3 are gentle foundation weeks leading up to the 'bridge weeks' of Week 4, 5 and 6 - which increase the length of the running blocks, finally ditch the walking breaks and get your ready for the 'home straight' of Weeks 7, 8 and the towards the finishing line of Week 9.

Enjoy!

[Gottamakechanges Graduate in reply to John_W]

Thanks for this. Going from 20 to 25 felt quite big whereas the prospect of going to 28 and 30 seems natural. Look8ng forward to embedding and consolidating the fitness. 😊

[GoogleMe Graduate]

Gthants has it right. These weeks to come are the ones which help make the difference between ✅ goal achieved, never bother running again, and being someone who has running activity built into their life. And that is because these runs have the potential to be pretty samey - except that just about always there will be a grotty run somewhere and it will be your response to that which builds the running character as it were. Enjoy (all the other runs 🤣)

[Trailslogg Graduate]

My personal experience: I loved these last two weeks - although I ran/run suuuper slowly, I felt like a total boss for adding a few minutes to the block of running every week!

[Trailslogg Graduate in reply to Trailslogg]

*few* weeks, not two weeks...

[Gottamakechanges Graduate in reply to Trailslogg]

Feeling like a total boss sounds awesome!! 😘

[MissUnderstanding Administrator Graduate]

For another perspective, I absolutely hated week 7! I was fine again for week 8 and 9, but for week 7, I was a bit drained from week 1-6.

Why am I sharing this? Even if you struggle and don’t particularly enjoy some runs, it doesn’t mean you don’t still have it in you to finish the programme.

Good luck to you!

[Gottamakechanges Graduate in reply to MissUnderstanding]

This is really helpful, a different perspective is always useful. Thank you 😊