A couple of running questions

WandaVaughn

So, I understood only running three times a week when I first started C25K. I'm in week 12 of C210K. Is it wise to run a short mile or two on the off days, or should I wait until I've completed my program?

Also, today's time:
Mile1 : 13:51
Mile 2: 12:40
Mile 3: 12:30
Mile 4: 12:21
Mile 5: 12:14
5.48: 15:14

I may not be fast, but I'm consistent. I guess. Should I even be worried about my pace, or should I just concentrate on getting through the program at this point?

TheGaudyMagpie

Hi. I just finished C25K and I did occasionally run extra when friends were available and looking for company. I also hike and I do hike on days adjacent to running days, for at least 5 miles. I think you are probably fine for short runs between.

I don't think pace matters. I think that, like during C25K, it probably comes over time as you master the mileage.

I'm currently doing 32 minutes to prepare myself for the bridge to the 10K program, which I will start in the next couple of weeks. I'm not quite to 5K during my running time yet.

spiriteagle99

Don't worry about your pace. It will improve as you start running more miles, though you can start including some strides in your easy runs at this point to get your legs used to moving faster. (Over about 50 m. smoothly increase your pace until you are going almost all out, then slow down again.) Don't worry about doing formal speedwork until you are running about 20+ miles a week.

I assume you're almost done with C210k? If so, I'd wait until finished, then add one extra day of running. Best way to add an extra day to your week is to continue running the same number of miles that you are used to but spread it over the days. i.e. if you are running 12 mpw over 3 days, then run the 12 over 4 instead. Stick with 4 days a week for a month or so, increasing by no more than a mile a week. If you want to move to 5 days a week, then do the same thing: run 16 miles over 4 days, then the following week do the same mileage over 5 days.

Luna3386

Follow the program. There are some people who run daily but usually it leads to injury.

MobyCarp

Follow the program. When you get to the end of the program, you can consider running 4 days a week. Do not move directly from 3 days a week to 5 days a week.

Way back story: I turned myself into a runner on a 3 day a week program similar to C25K. When I graduated from that, I went to an unstructured 4 days a week, which went well. A couple months later, I had time off work in December and started running 5 days a week. And I ran myself into an injury, on less than 25 miles per week. Too much, too soon.

Five years later, a 25 mile week sounds incredibly light. But I didn't get to running 50 and 60 mile weeks in two or three months. It was a very long transition, with several periods of injury because I had to learn what everyone was telling me the hard way.