Skipping a week in a C25k program

joedfro

quick question to the more knowledgeable on this subject. I just completed W2D2 of the Rundouble program and looked ahead to week 3. I am covering close to 350-400 yds during the 90 second run intervals, and week 3 shows to run 200, then walk. My question is, would skipping to week 4 be beneficial while week 3 seems like going backwards a bit or is it better to follow strictly to the progressions.

thank you in advance for any advice.

DesireeNL

I think you looked at the distance version for week 3. On their website it says this for timed version:

Week 3 Day 1

The runs this week start with a 5 minute warm-up walk. This is followed by 90sec running, then 90sec walking; 3min running, and 3min walking. Both are repeated a second time. Finally, finish with a gentle 5min cool-down walk.

And keep in mind that you're trying to build stamina here, the program is designed to turn you from a couch potato to someone who can run 30 minutes without stopping. It's not about running a 5k within a time limit. Of course you can look at your distance and pace, but you might run a better distance/pace in week 2 than you'll do in week 3. That doesn't mean you're going backwards. What matters at this point is that you keep going

That said, I'm going to put on my running shoes NOW! lol

teamAmelia

If you can already do that, then I would skip it.

230137isntmyweight

If you can do it and feel comfortable doing it I don't see why you couldn't. But I'd be sure to drop back down if week four turned out to be more then your body can handle. I'm almost done and did a B210k day but I figured I was better off not skipping ahead. I think it's more so I can say I finished the whole program.

joedfro

thanks for all the advice, I really want this to be successful...would it be better to do timed than distance? The run intervals have been comfortable for me so far, with the last 2 being faster than the previous.

thank you desiree for pointing that out about the timed vs distance...

DesireeNL

You're welcome Most people do timed, to me personally that makes most sense. Pushing yourself through 5 minutes of running is very different from pushing yourself through 1mile of running. Those 5 minutes will end, no matter what pace you run at, while that mile doesn't end till you get there!

Good luck!

likitisplit

I wouldn't skip it. For one thing, it's there because it's part of the progression. There's a reason why the programs are built like they are.

For another thing, all that finishing a week faster will do for you is add one more week to the time you'll have to find your own training plan to continue progressing. You're not going to be any faster or more seasoned as a runner at the end of week 9 through skipping a week. And that's even more true six months out.

joedfro

thanks again, i really appreciate everyones opinion. I used to run 5+ minute miles some 20 years ago and ran 15Ks(longest running event for me) as well...15 years without running and since i picked it back up, it feels great, just don't want to burn it out , I would like running regularly and longer a big part of my life.

Not skipping any parts of the program. I think running by time will be beneficial. Still haven't signed up for the first 5k...don't want to embarrass the family crawling and slobbering across the finish line.

rduhlir

It may look like it is falling back, but in reality it isn't. If you ever get to it, most marathon training plans have a taper back week, usually once a month. This is to allow your body to recover but still progress on. Some versions of C25K do the same thing, execept only taper back a day (usually that first day of the week).

The beginning weeks look easy to some, and they can be. But, there are things happening in your body that need to recover and rest, even if you don't feel it. The biggest cause of injury in new runners is doing too much too soon.

AglaeaC

The programme is indeed for anyone starting out, even fit people. The body is put under stress of a new kind when running, with bones being remodelled due to the sudden hits they get etc., so take your time!