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Just wanted to say thanks a lot for this schedule. It has helped me to be able to run 5k without having to stop for rest.
Just to note I did not completely follow the schedule. I started at week 3 and smeared week 4 and 5 out over 3-4 weeks. I liked the 5/8 min intervals. After that I skipped week 6 and did week 7 for only 1 run. Then I could do the full 30 minutes continuously. It was not an easy 6-7 weeks but totally worth the effort!
Good work Bart!
I'm not sure anyone has ever followed one of those training programmes religiously anyway. Illness, holiday and real life often overtake us - and perhaps sometimes we feel we need to repeat a week or even skip one.
Everyone is different and develops at their own pace.
Hi all. I've just returned to running after a five year absence. Work has been manic but so has my weight gain!
I started this at week four but repeated week five as I couldn't fit then three runs in. Week 6 was hard at first and my legs were aching when I did my first run of week 7 today.
I've always trusted these schedules and they've got me through 4 10k, 3 half marathons and 2 marathons.
I can't believe how my fitness has plummeted after just 5 years.
I'm starting to feel like a runner again. Thank you RW
I'm up to week 4 running at gym on treadmill but can only manage a speed 7.5kph should I be able to run at a faster speed or is this ok for a complete beginner?
Hello all, I'm on week 5 of this programme now & reading all the other comments think I may have made a bit of a schoolboy error. I've assumed that I should run/walk the times as described (e.g. Run 8 mins, walk 2 mins for week 5) THEN repeat this 3 times (as described for week 5) making a total of 4 lots of 8 mins running / 2 mins walking. Am I wrong & the repeat figure is the TOTAL amount of running/walking for each week? It would certainly make things easier!
I am loving this beginners training plan and i am starting to do it. Although as the plan consists of running 3 times per week i am wondering in the days between i would be able to do squat challenges, ab exercises, upper body (strength and body toning workouts). Do u think thats a good idea?