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?
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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!
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