Skipping Ahead?

capnrus789

I started this program, but have taken a few weeks off, sporadicaly. followed for 3 weeks then went on vacation for a week. Then started where I left off for another 2 weeks, then injured for 2 weeks. I'm almost at the "all running" portion and on my last run went for 6:00 running, 1:30 walking, 3 times. Then ran 8 on my final "circuit" without realizing it, just forgot to check the watch.

I guess what I'm curious about is this...what you think about skipping ahead a week in the program? To me, if I can manage 2 extra minutes of running on my last rotation, I can probably go faster throughout. What do you think?

And just to toot my own horn, that last run happened to be almost exactly a 5K and I did it in 35:20. I'm pretty happy about that!

michelle0989

i think it's okay to skip ahead! in anticipation of my 5K, i skipped from week 5 day 1 to week 6 day 1 because i felt the extra few minutes on the intervals wouldn't be too bad. result: it was tough but i did it and my endurance definitely improved because of it.

especially in your circumstance where you've taken a little time off, most of your endurance is still there. therefore, i think you'd be fine skipping! of course, just listen to your body and if it seems too taxing or you're really not able to do it, revert back a week and/or repeat one before it! i've found that works for me.

dpwellman

It's OK to skip as long as one doesn't go overboard on too drastic a mileage rampup. There's the 10% rule, but there's no evidence it prevents injury better than anything else. More likely to get injured going to far all at once (fatigue leads to weakness leads to things going. . . awry). That is to say if you've never run more than 6 miles, don't go out on Sunday and try for 13.

Coming back from injury (or illness) there's a rule of thumb to resume the schedule where you'd be if you had been following it all along, but at 25% mileage reduction per week missed due to illness or injury.So, If you missed two weeks resume your schedule and 50% reduction for that that week of the program and 25% the next week. More than three, take one to two weeks of general conditioning then resume at full the week you were on when you got hurt, instead of joining in progress.