Is there a compelling reason why Week 6 reverts to intervals of walking and running?

[Fingalo]

I ask because, quite frankly, I can't see the point and am toying with the idea of doing two 20 minutes runs before complying with the 3rd run of 25 minutes.

[shelleymcb Graduate]

I think that it does this as jumping to 20mins is more than the 10% rule (dont increase speed or distance by more than 10% a week) & not only that after running 20mins you may think that you can do anything (rightly so!) & overdo it & cause yourself an injury.

personally I found going back to intervals in week 6 difficult, but that was good as I didnt overdo it. & although the first run was hard the rest were fine & the third run of this week was ok aswell.

dont forget 20mins was a long run on those new running legs, so enjoy the intervals & view them as easier runs to help your legs recover.

good luck with the rest of the plan. shelley x

[greenlegs Graduate]

I think you got several answers on another thread, but in case anyone doesn't see those - having just done wk 6 day 1, I *really* didn't want to do 20 minutes again just yet! The intervals were fine though. And I think two days of that will put me ready for the longer one again. We shall see.

But you may be different!

[genevan Graduate]

yes! stick with the programme and it will give you the result!

[SBG356 Graduate]

Dont be a rebel!!! Just go with it, trust it and then be amazed

Sue

[Fingalo Graduate]

The thing is, for Week 5 I did 20 minutes every run, albeit with a 3 minute walk on run 1, reducing to a 2 minute break on run 2, before the full monty this morning.

With the help of you guys I'm still deciding but I don't think two 20 minute runs is too much of a step up. While I was terrified of W5, R3, it's done now and was so 'comfortable' I think I'd feel a bit deflated by the lack of a challenge in W6, R1.

I hope I don't sound as if I'm getting ahead of myself, I just think if I can do it, it will stand me in good stead.

[Treborstone Graduate]

Don't see intervals as an easier option. I've read elsewhere that they are more intensive than a longer run and seen recommendations that you only do intervals once a week. Stick with it Fin, but just have a little patience. Its great to see your confidence sky high after some of your earlier posts.

[Fingalo Graduate]

Thanks Trebes.

I still haven't made up my mind but will think about all that has been said.

[Legion Graduate]

W5R3 does make you feel like you can do anything, but it is a big step up in the programme. I was amazed at how tough W6,R1 was when I'd proved to myself I could run for 20 minutes. Once you start the long runs you quickly realise that interval running is actually harder, but is building up your endurance and helping you prevent injury. Too much confidence can be a dangerous thing, so my advice would be to stick to the tried and tested programme. It is only a couple of runs after all, then you can do long runs to your heart's content.

[Fingalo Graduate in reply to Legion]

Have to admit it's only the injury aspect that gives me pause for thought.

[Legion Graduate in reply to Fingalo]

Full of confidence, having graduated, I spent the next two weeks adding extra exercise into my routine (Pilates, gym, extra long and hilly walks) as well as longer runs. Despite dodgy knees, I got through c25k injury-free, only to 'blow it' with my new found over-confidence in my abilities. The day after my best ever run, I injured my knee and took myself out of running for a frustratingly long (and badly timed) period. I'm now going to have to build back up again using c25k, but I've learned my lesson the hard way. Taking longer to get there but doing it without injury is definitely the way to go for me now. Good luck with whatever you decide.

[sbhoa]

W5R3 I managed, just! Only kept going for the last couple of minutes because i really couldn't face starting again another day.

First W6 run was fine and I believed in the programme all the way up until I finished up lying on the grass attracting attention about 3 minutes short of completing W6R2.

That was the end of October.

I've since manage W6R2 and sometimes (not often) manage 20 minutes on the treadmill but not yet managed a continuous run of 20 minutes more than once outside.

Having to take things more slowly than C25K but still working on it.

[Fingalo Graduate in reply to sbhoa]

That you're still at it says an awful lot for you, in my humble opinion.

[Hidden]

I recommend following the programme, following C25K I ramped up too quickly and got injured. Apparently most new runners get injured in the first year of running because they increase too quickly. Whatever you decide - and runners definately listen and then discard advice take care.

[Fingalo Graduate]

Okay, the advice is overwhelmingly in support of following Laura so I'm proposing a compromise:

Instead of doing two 20 minute runs in place of runs 1 & 2 as I'd intended, what about two number 2 runs before tackling the 3rd run of 25 mins?

[smhall Graduate]

Do what you want, but the program is designed as it is for a reason. The intervals as the program sets them out provide the necessary and needed results. The staggering success rate of C25K graduates should be enough to provide testimony to the program.

Forgive me, but I don't believe my own training program, as a guy who was running for only 6 weeks would have been anywhere near as effective as what this program has proven to be over it's years of success.

Run the program.

Steve

[Fingalo Graduate in reply to smhall]

Cool yer jets Steve, I'm only asking.

I understand your loyalty to the programme, I have it too and respect it entirely, however I know myself too and know that what has got me to this stage is the challenge at the start of every new stage. That's why I altered Week 5 and why I was contemplating doing the same with Week 6.

That said, the weather has kept me off the beachfront since last Thursday and is likely to do so for another couple of days at least, so I think I'll have no choice but to settle for what Laura says.

[HectorsHouse Graduate]

Fingalo,

As other people have said, the program is designed to build your fitness and endurance up gradually. Which is good reasoning to stick with it... and it's also good reason to use it only as a guide.

you know yourself best, and if you believe you're capable of doing it you might well be; others, including myself, have found themselves continuing to run throughout the final walk-down. But if you start feeling pain etc, it's probably wiser to not carry through with it regardless of what you want to do; pain is our body's way of telling us to stop! The 10% rule exists only as a guide; it's not set in stone, and in-fact some serious doubt has been cast on it in the last few years.

[Fingalo Graduate in reply to HectorsHouse]

At last, someone who sees it as I do.

[gdeann Graduate in reply to HectorsHouse]

Hector, I agree completely with your first statement. I also know for me, I had to follow the program to a T considering my fitness level when starting. If I remember correctly, you were already running when you started the C25K program? In comparison, it makes sense you could switch the program up a bit compared to someone new to running. My concern is the new runners feeling overly confident, doing too much, suffering injury, then saying they followed the C25K program. I can't keep track of everyone, you're training for a half marathon? Hows the training going for you? Gayle

[Fingalo Graduate in reply to gdeann]

"My concern is the new runners feeling overly confident, doing too much, suffering injury, then saying they followed the C25K program."

I'm not sure I understand your concern Gayle. I've been reading these pages for the better part of two months now and in all that time I've yet to see anyone say anything but good things about the programme. Even though one of the main topics on here has been injury, not once have i seen anyone blame the programme when they've added extra minutes to their runs.

And frankly, even if someone did, the praise for C25k here has been overwhelming. Folk who do it know how great it is.

[HectorsHouse Graduate in reply to Fingalo]

Fingalo, I share Gdeann's basic point.

If you're generally fit, and know or have an idea of what your body is capable of, you have more freedom to play around with plans. I know my sister can run a marathon with no or little training, but then again, she keeps mega-fit all the time; I knew when I started the program that I could run for ten minutes at a fast lick (allbeit collapsing on the sofa on my return...), so I jumped into week 5... Don't get me wrong, I did find the other 4 weeks tough!!

I remember training some COMPLETELY* new cyclists to be able to cycle 60 miles in a day for a charity ride. One of the toughest gigs I've had, because I had to aim to surprise them with how far they could go; but I also had to push them; but at the same time not make them over-do it. Planning each ride's route, and the route for the event was therefore pretty tough. I only had 4 months to do the training and plan the route... which required alot of observation, listening to them (about other fitness stuff they did, if any), and guess-work on my part.

*as in, the most anyone had cycled was about 10 minutes to uni.

[Fingalo Graduate in reply to HectorsHouse]

I'd hazard a guess that a large percentage of C25kers mess with the programme to some degree Hector, if only adding a minute or so to a run. It goes without saying that anything over the top is a risk but when the programme is telling you that you can run for 20 minutes and you do, I can't see that repeating it is excessive.

Circumstances dictated I did otherwise in the end but this question will recur time and again so I think it worthwhile discussing it.

[greenlegs Graduate]

Hope the weather lets you get back out there soon Fingalo - it must be making you really fidgetty to have to put things on hold. I admire you for not bowing to the pressure of all the snow runners, and using your own judgement about what is best for you. Run safely!

Enjoy your first run back, whenever it happens, and however you decide to play it.

[Fingalo Graduate]

Thanks Greeners.

I had a call from Mrs Fingalo around 3pm telling me it was raining in town, usually a reason complain, however I was delighted as I knew it would clear the remnants of the snow and ice and I mentally penciled in a run for tomorrow morning. Even setting alarm on my 'phone for my usual 5 am start.

Then on my way down from London it started snowing again.....And is again now!

Ho hum, it won't be long.

[greenlegs Graduate in reply to Fingalo]

It's snowing again here too, but not much, and the roads and pavements are pretty much clear, so I'm going out. But haven't quite got round to it yet. It's cold!

[Fingalo Graduate]

Hopefully it'll be grand, enjoy your run. I did my Week 6, first run this morning, it was great to get out again.