How often do you run now that C25K is completed?

bttrthanevr

How often do you run now that C25K is completed? When is it OK to run more than every other day? I want to run more, but I don't want to hurt myself. I would like to increase to 4-5 days running a week. Is that wise? What did others do?

timeasterday

Just finished C25K last week and am now trying to run 4 days a week. Not sure if I'm going to make it this week. Ran intervals on Tuesday and have been feeling some foot/ankle pain ever since as well as a touch of shin splints. Was supposed to do hill climbs yesterday but just did an easy 3.5 mile run. I'm supposed to do a short 25 minute run Saturday and a longer 40 minute run on Sunday. I might skip the Saturday run. Seems like too much of a mileage jump from last week.

mamakira

I try to run 4-5 times a week but that is besides walking my only exercise right now. I do intervals, 4 times 10 minutes with 1 minute walk in between, 3k runs or shorter ones. It depends on where I am, keep commuting between farm and town right now.
As soon as we have holidays I will stick with my bridge to 5k 6 week plan.

likitisplit

I use the SmartCoach program from Runner's World. I'm doing 3 days a week now, but it has me adding an extra day in a couple of weeks. I hate that I can't just go running whenever but that's what running is.

Remember that you aren't just adding extra mileage, you are reducing your recovery time, so you need to add carefully.

One recommendation that I have heard (I think I read it on Runner's World) is to keep your weekly mileage the same at first, just divide it between the extra days and then work on slowly increasing your weekly mileage by no more than 10% at a time.

So, if you run 8 miles in three days, you'd run 8 miles over four days (probably, 3, 3, 2 and 2). Then you'd run 9 miles the next week (4 mile "long run", 3 easy, 2 easy, and 2 mile speed workout). Then 4 long, 3 easy, 3 easy and 2 for speed. Etc. I'm not a coach or recommending this schedule in any way - just providing my interpretation of what I read.

bttrthanevr

Hmmm. Splitting the mileage over 4 days and then stretching each makes sense. I also want to take one day every few sessions to do hills or intervals. I am introducing my boys to running using the C25K app so I could really count those days as almost rest.
I know I need a cross training activity, but other than walking I haven't really figured a way to work something else into my schedule.

KathleenKP

Three times a week since I'm doing other activities as well.

rduhlir

I run 4 times a week. My running schedule is this (as of now):
Mon: 3 Miles
Tues:1 Miles
Wed: Off
Thurs: 3 Miles
Fri: Off
Sat: 4 Miles
Sun: Off

Next week I am adding 4 miles to my weekly total, so it will be 4 Mile, 2 Mile and 6 Mile runs. It is good to add in more days, just remember that you should not increase more than 10% or more miles than of days you run. So if you are still running 3 days, 3 miles each, you can actually add in 3 more miles, just remember you can walk if needed. Walking is not the enemy of running, and should be utilized when needed.

Honestly, I would not introduce hills or intervals until you have added to your base. I know there are many on here who have gone straight from C25K to doing hills and intervals, and I applaud them. But, honestly I believe they should be focusing on adding mileage rather than worrying about speed (I just keep my mouth shut lol, after all they are running lol). Even the beginning speed work training plans for new runners suggest having a 4 day, 15 mile base before starting any speed work.

likitisplit

Totally agree on adding miles over intervals. You need a strong base. But everybody wants to get speedy immediately. I know I did until more experienced runners shut that down.

That's a lot of the reason why I wanted to come over here. I didn't want to rain on anybody's picnic as they were working through the 5k program. "Yeah, sure. You can get faster once you finish C25k!"

The realities of needing to add to your base and learn to embrace the fatigue and the fact that you'll be walking again in order to get the most out of intervals are really just too much to face when you're worried about a 20 minute jog.

bttrthanevr

OK so the consensus seems to be build miles out before working on speed...I can run 3.1 miles. but usually I run 2 to 2.5. So would starting with 2-1-2-3 be correct?

And Rdulir, by saying I can walk if needed do you mean during those runs? Or for off days?

Thanks!

rduhlir

During the runs. And yes, that would be a great starting week! That is what I started on when I completed C25K and this week I am up to 4-2-4-6!

And this is what I mean by walking....

You do your 2-1-2-3 week, then in 3 weeks you add more, so you will can add up to 4 miles if you want. Say you add 4 miles and your week starts to look like this: 3-1-3-5. Now, you probably know that your long run will be hard. After all, 3.1 is the farthest you have gone. But your long run day comes, and you start out. Alternate running with walking, just like you did with C25K. So....for that long run, you run 1 mile, walk 5 minutes (or less if you feel recovered quicker), run 1 mile, walk 5 min, etc.... continuing until you have completed 5 miles.

Remember, walking is not the enemy of running, and should be incorporated when needed.

likitisplit

When you get to about 10 miles a week, you can start adding a day of intervals/hills about every other week.

bttrthanevr

Thanks! This really really helps. I feel like I have a plan now. Tomorrow I will start my first 2-1-2-3 week. I'm excited!

(I will save hills/intervals until I have a 10+ mile base.)

likitisplit

Doesn't it suck how slowly you have to progress now?

I just redid my SmartCoach program starting June 1st and it has me stepping back for a few weeks before ramping me up again. I thought about doing a more aggressive transition but I realized that I'm not competing for a place...and I'm definitely not vying for injury.

This next segment has a "goal" of a 10 mile race. My real goal is to prepare myself to for a 12 week half-marathon program.

bttrthanevr

Yes...it is a lot different from making spectacular leaps forward week to week!
But I'm committed to it. I love what it does for my physical AND mental health and I do love a challenge! :-)

I do want to take care to not hurt myself. I've seen too many people sidelined due to injury and it terrifies me to think that I would have to refrain from running for even a few weeks! I do have a bit of plantar fasciitis starting to plague me and some knee pain too in the same leg. I think I need to strengthen my quads for the knee. Many squats in my future! I don't know exactly what to do for the plantar fasciitis. It is mild at the moment.

(Dumb auto-correct keeps wanting to change fasciitis to "fascists"! LOL!)

likitisplit

You might be rolling in (pronating) on that foot?

I do a yoga/Pilates class every Monday and it is like icecream for runners. You stretch, but it also builds all the muscles in your core and your hips that you need for stability.

rduhlir

The C25K might have seemed fast, but if you go back and look you will see it was right along the lines of 10% each week. The more you do the longer it takes to build. I am on my 4/2/4/6 schedule for a month until I bump up again. I do some fartleks during my 4 miles, but I dont' really do traditional intervals. My intervals are done on the ellipticals on Thurdays in the form of HIITs...eventually will be brining in intervals but I want to get my 20 mile base set before doing that....that will give my body the time it needs to adjust to my new lifestyle of running and let any and all small injuries I might have gotten that I am not feeling heal completely over about 6 months.

Then it is game on lol.