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I'm finishing up Week 7 on Saturday, this is my progress for wk7 run this week. I will complete the program July 8th.

Wk7R1: 2 miles in exactly 25 minutes
Wk7R2: 2 Miles in 24 minutes, ran the last 1 minute.

I'm concerned I won't be ready for my 5K on July 22nd, one month from now(this is my first 5k). I still have not ran 3 miles in one run. I'm not concerned about time, just completing the 5k without stopping.

Should I run 2.5 miles/run next week (Wk8) and 3 miles/run my final week (Wk9)? Basically, don't use the "Get Running" for the final two weeks. I also have two week between the end of the program(July 8th) to the 5k(July 22nd). How should I use the two weeks?

Note: On Wk7R1 I noticed my legs were getting tired during this long run. I've added some cross training on my rest days. I'm walking/jogging up and down 15-20 flights of stairs twice a week.

You bring up a great point I have been pondering. How many people actually complete this program and can run a 5k in 30 minutes? I think the program is kind of misleading for the majority as it seems to be more of a program that gets you to run for 30 minutes straight as it is always telling you not to worry about speed. Speeding up is the only way to get to the 5k mark from being on the couch. Ok, so those are just my random thoughts. I would say keep following the program up until your race. And just keep trying to increase time until you can run the 5k. Sure it might not be in 30 minutes but then at least you know you can do it. Just don't try to change your pace because when I have done that I have discovered I couldn't run the entire time. Oh, I just did my week 8 run 1 so I am in the same place as you. And you are doing awesome in distance covered because after 28 minutes I still hadn't gotten to 2 miles.... close but not there.

Oh and your legs might be feeling tired because you are doing too much on your off days. I am guilty of it as well, and I sometimes feel my best runs come from the runs I do when I had did nothing cardio, etc the day before.

Thanks Lauraeliza30.

Actually, I just started the stairs Tuesday of this week after Mondays Wk7R1. My legs were tired during that Wk7R1 run, not much fatigue after the run. I thought to add a little cross training to build some strength in my legs.

I'll stick with the program for now. I'm concerned that I get to the race and after 30 minutes, I can't run anymore and I still have 5-10 minutes of running to complete the 5k .

My idea was to forget about the time all together, just make sure I can run the 3 miles at an even pace before the 5k.

Stick with the program, I'm on w7r2 and your pace sounds pretty reasonable to me, if anything the extra sessions may be harming your performance on the runs, the fact that you say you ran at the end shows you've still got some in reserve, and I'm sure that on the day, with the finish line in sight, surrounded by others, you'll be fine. Maybe after 'graduation' you could extend your runs a little if your worried, but to be honest you seem to be doing great.

I agree keep doing what you are doing. I think you will do just fine in actually being able to complete the 5k. I often find that I think I could keep going when coach tells me I am done (sometimes, not always). If you are already shaving time off your running I think by the time your race gets here it will seem more attainable. After each run you are gaining a little more stamina!

Thanks SimonGeorge and Lauraeliza30

I was surprised I cut my time on my Wk7R2 run, my abs and right leg were cramping up. Apparently I'm getting better.

I'm sticking with the program. Maybe on Wk 10 I'll try some 3 mile runs just to see if I can do the distance. Week 11 is race week so I want to go easy and rest before the race. Maybe run twice that week, three days rest before the race.

Good luck with runs this weekend. They are tough but you tend to feel great after the run.

I had a similar experience on Wed. I had been struggling with completing the entire three runs in a row of week 7 for about two weeks. It was a total head thing and that I tried to pick up my pace because i wanted to cover more distance. Big fat fail! I took my running to indoors on the treadmill which I now know I despise and can't complete a long run on a treadmill due to boredom. But I did do a run walk combination that was just random and nothing set in stone it just happened that way. Anyway, I was impressed with my speed and stamina on the treadmill so I experimented with pace, etc for the entire 30 to 35 minutes. I finally got back to the program this wed. and i was amazed at the improvement I felt. I think just not giving up and still doing something helped keep up and improve my stamina and the fact that I finally let go of that need to cover more distance. When I kept and slower and more comfy pace i was actually able to cover more distance. Lesson learned... don't do too much too fast or just focus on speed. If you speed up too much you might have to go even slower to recover than had you just stayed at the comfy pace that is getting faster for all of us slowly by slowly. I think after doing this program i am starting to understand the phrase "slow and steady wins the race"!

ssdguy wrote:Should I run 2.5 miles/run next week (Wk8) and 3 miles/run my final week (Wk9)?

I finished the program in October and still haven't managed 5k in 30 minutes. No worries! This program mostly aims to get you running for 30 minutes solid, and it does that wonderfully. If you have found a good running pace that gets you through to the end of 30 minutes, you can run a 5k. You just have to push yourself a bit at the end, an extra 5 or 10 minutes.