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23 May
10:12pm, 23 May 2025
2,596 posts
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rhb
At least twice per week, often they come on Weds eve saying they did gym class early morning so legs ache.
I think the structure of the c25k week 4 onwards sessions may help tbh, but that wouldn't suit the rest of this group now. It'd be a tricky chat too as ego hit of prospect of them stepping back individually into c25k group may just make them quit and I'm keen to avoid that outcome.
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25 May
4:56pm, 25 May 2025
21,005 posts
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Autumnleaves
Could you talk them into trying jeffing?
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25 May
7:59pm, 25 May 2025
40,615 posts
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Ocelot Spleens
There's a problem aroundcwhat people are doing away from your sessions. We do track on Monday, and I try to get everyone to do long runs Saturday. I saw a number run parkrun and a verh hard run today. That's not going to help them come tomorrow.
I revkon the thing to do is just talk about how to even out their runs/gym/whatever across the week, with plenty of recovery.
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17 Jun
9:55am, 17 Jun 2025
45,357 posts
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Nellers
Not sure if this is the place to ask questions of coaches but I can't see an existing thread that seems to fit better:
I'm only running a couple of times a week as I do a lot of other stuff (rowing, swimming, weights). I'm doing one run where I'm running slowly and trying to build distance (up to 11k so far) and the other is some form of "speedwork" (Fartleks, 4 x 4 minutes, tempo runs, hill reps, whatever I fancy really) just to try to get that intensity stimulus.
Anyway, the thing I'm noticing is that after the longer slower run my quads are sore/aching but after the speedier bit it's my hamstrings that let me know about it more. Neither is so terrible that I can't do stairs or get my rowing or weights done later in the day or the next morning. It's just a thing I've noticed.
Is that what I should expect? Or am I doing something wrong?
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17 Jun
11:11am, 17 Jun 2025
21,038 posts
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Autumnleaves
Hi Nellers - how long have you been doing this training pattern? It might be that you're adapting to it, and the soreness will ease. All I would say is that neither of those runs would qualify as 'easy' so depending on the range of cross-training, you might just need to give your muscles a break. Even if your long run is slow, adding distance keeps it from being truly 'easy'.
Hope that helps - and others may be along soon with other advice/opinions 
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17 Jun
11:18am, 17 Jun 2025
45,359 posts
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Nellers
It's probably been about 10 weeks of being pretty consistent with this pattern, AL, and there's base and recovery sessions sprinkled into my other sessions too, along with some more intensity. I try to space things out as much as I can (ie an intense session is followed by something with lower intensity etc) but that's not always easy or even possible.
And it's not like I'm being crippled by it. I'm used to feeling the worked muscles after training. I was just surprised that 2 different "running" sessions had such a very different response from the working muscles.
I'm also aware that only doing 2 runs per week is not a lot and I may not be doing enough running to properly adapt to it, at least not in the timescales I'm working within.
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17 Jun
11:47am, 17 Jun 2025
21,040 posts
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Autumnleaves
It sounds as if you're doing the right things - so potentially, reduce the pace of the long run still further - keeping to heart rate zone 2 max if you use that? Maybe consider a short recovery run on another day?
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