Rate this run

Hi i am currently doing to couch to 10 K program. I am on week 4. I have just finished a run and feel great. I continued on after the session finished. I done the following run, how does this compare to where i should be? i am down to run a 10 mile race in october. is it ok to do extra then the program states?

<div class="box box1 row connected_bottom box_shade2 short" style="margin: 15px 0px 0px; padding: 10px 20px; border: 0px; font: inherit; vertical-align: baseline; position: relative; background-image: -webkit-linear-gradient(top, white 0%, #eaf2f6 100%); background-color: #abd9f3; -webkit-box-shadow: rgba(0, 0, 0, 0.496094) 0px 0px 3px; box-shadow: rgba(0, 0, 0, 0.496094) 0px 0px 3px; border-top-left-radius: 5px; border-top-right-radius: 5px; border-bottom-right-radius: 0px; border-bottom-left-radius: 0px; zoom: 1; color: #424242; font-family: HelveticaNeue, 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 18px;"><span class="crumb limited" style="margin: 0px 5px 0px 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; display: inline-block;"><a style="margin: 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; color: #0083d5; text-decoration: none; outline-width: 0px;" href="http://www.mapmyrun.com/my_home/">Home »</a> <span class="crumb limited" style="margin: 0px 5px 0px 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; display: inline-block;"><a style="margin: 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; color: #0083d5; text-decoration: none; outline-width: 0px;" href="http://www.mapmyrun.com/routes/my_routes/">My Maps »</a> <span class="crumb limited" style="margin: 0px 5px 0px 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; display: inline-block;">Map Details » <div class="clear" style="margin: 0px; padding: 0px; border: 0px; font: inherit; vertical-align: baseline; clear: both; overflow: hidden; visibility: hidden; width: 0px; height: 0px;">  <h3 class="editable" style="margin: 0px; padding: 0px; border: 0px; font: inherit; vertical-align: baseline; font-weight: normal; line-height: 25px;" data-attribute="name" data-url="/routes/edit/106545551/inline">6.78 km Run on 25 Jun 2012 19:19</h3> <div class="box box1 row box_shade connected_bottom connected_top" style="margin: 0px; padding: 20px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; position: relative; background-image: -webkit-linear-gradient(top, white 0%, #f7f8f7 35%, #f5f5f5 100%); -webkit-box-shadow: rgba(0, 0, 0, 0.496094) 0px 0px 3px; box-shadow: rgba(0, 0, 0, 0.496094) 0px 0px 3px; border-top-left-radius: 0px; border-top-right-radius: 0px; border-bottom-right-radius: 0px; border-bottom-left-radius: 0px; zoom: 1; background-position: initial initial; background-repeat: initial initial;"> <div class="distance_box float_left" style="margin: 0px 10px 0px 0px; padding: 0px; border-width: 2px 1px 1px; border-style: solid; border-color: #cccccc #e2e2e2 #e2e2e2; font-size: 14px; font: inherit; vertical-align: baseline; float: left; text-align: center; background-color: #f0f6f9; width: 110px; height: 110px;"><span class="value" style="margin: 35px 0px 0px; padding: 0px; border: 0px; font-size: 34px; font: inherit; vertical-align: baseline; color: #3a5863; font-weight: bold; display: block;">6.78<span class="unit" style="margin: 5px 0px 0px; padding: 0px; border: 0px; font-size: 18px; font: inherit; vertical-align: baseline; color: #9a9a9a; font-weight: bold; display: block;">kilometer <div class="quick_info float_left" style="margin: 0px; padding: 0px; border: 0px; font-size: 14px

<div class="distance_box float_left" style="margin: 0px 10px 0px 0px; padding: 0px; border-width: 2px 1px 1px; border-style: solid; border-color: #cccccc #e2e2e2 #e2e2e2; font: inherit; vertical-align: baseline; float: left; text-align: center; background-color: #f0f6f9; width: 110px; height: 110px; color: #424242; font-family: HelveticaNeue, 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 18px;"><span class="value" style="margin: 35px 0px 0px; padding: 0px; border: 0px; font-size: 34px; font: inherit; vertical-align: baseline; color: #3a5863; font-weight: bold; display: block;">6.78<span class="unit" style="margin: 5px 0px 0px; padding: 0px; border: 0px; font-size: 18px; font: inherit; vertical-align: baseline; color: #9a9a9a; font-weight: bold; display: block;">kilometer <div class="quick_info float_left" style="margin: 0px; padding: 0px; border: 0px; font: inherit; vertical-align: baseline; float: left; width: 450px; color: #424242; font-family: HelveticaNeue, 'Helvetica Neue', Helvetica, Arial, sans-serif; line-height: 18px; background-color: #abd9f3;"><dl class="info" style="margin: 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; width: 450px; overflow: hidden;"><dt style="margin: 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; color: #333333; float: left; font-weight: bold; clear: both; width: 112px; text-transform: uppercase;">STARTS IN:</dt><dd style="margin: 2px 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; float: left; width: 336px;">Tramore, Ireland</dd><dt style="margin: 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; color: #333333; float: left; font-weight: bold; clear: both; width: 112px; text-transform: uppercase;">CLIMB:</dt><dd style="margin: 2px 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; float: left; width: 336px;">39.0 m</dd><dt style="margin: 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; color: #333333; float: left; font-weight: bold; clear: both; width: 112px; text-transform: uppercase;">CREATED BY:</dt><dd style="margin: 2px 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; float: left; width: 336px;"><a class="tooltip" style="margin: 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; color: #0083d5; text-decoration: none; outline-width: 0px;" href="http://www.mapmyrun.com/profile/18294619/" data-style="ui-tooltip-light" data-tooltip-event="mouseover" data-position="left">Derek Walsh</a> <span class="best_time" style="margin: 0px 0px 0px 10px; padding: 2px 10px; border: 0px; font: inherit; vertical-align: baseline; background-image: -webkit-linear-gradient(top, #f0f3f4 0%, #e9ebec 50%, #e9ebec 51%, #e1e3e4 100%); border-top-left-radius: 3px; border-top-right-radius: 3px; border-bottom-right-radius: 3px; border-bottom-left-radius: 3px; -webkit-box-shadow: #666666 0px 1px 3px 0px inset; box-shadow: #666666 0px 1px 3px 0px inset; line-height: normal;"><a style="margin: 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; color: #0083d5; text-decoration: none; outline-width: 0px;" href="http://www.mapmyrun.com/workout/143359387">Best Time: 41:59</a></dd><dt style="margin: 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertical-align: baseline; color: #333333; float: left; font-weight: bold; clear: both; width: 112px; text-transform: uppercase;">PRIVACY:</dt><dd style="margin: 2px 0px; padding: 0px; border: 0px; font-size: 14px; font: inherit; vertica

dont know why the text is coming up like that, try this link:

 

http://www.mapmyrun.com/routes/view/106545551

 

 

Hi Derek - I'm no expert and its always hard to comment when we don't really know that much about you like general fitness, weight etc but well done for taking up running and it certainly can make you feel great.

A couple of general comments - I find with running that some nights I feel like I could run for ever, other nights I'm tired when I get to the end of the block so enjoy the nights when you feel good but there's no need to keep running till you are tired.

Also training plans are designed to build up your fitness levels to protect you from injury - if you really are going from couch (ie no exercise at all) to 10k in 10/12 weeks you can afford to take it gradually and it will still be a major achievement - try and remind yourself you are only training and keep an eye on the longer term goals rather than rushing it (which is tempting).

To really benefit running needs to become a way of life and you need to stick at it - this is best achieved with gradual build ups to a series of short term targets - like races over gradually increasing distances would work for you - most of all though just suck in the air, admire the views and enjoy it!