I've just started c25k (week three now) and have a speed question. For the first run of week three, I pushed myself to 5mph and got a little side stitch so I backed off the speed a little and did better. Last night, second night of week three, I did all the running at 4.5 mph at 1.5% incline (treadmill is my only option). I did much better at the slower speed- no stitch in my side.

My question is; should I push harder on the speed, or build up the running time and work on upping speed later? Am I going to forever run slow if I don't push myself more now? I've never run before so I'm clueless about this!

Thanks!

In my experience and in training for 1/2 marathons, I actually went to a trainer and a running coach.

The running coach had me train doing HIIT. (High intensity interval training) jog, run, jog, run. It's no joke. You'll be sweating more than running a steady pace. But, you'll build speed. Before long, you'll be able to run a faster pace, for longer duration. I started at 2 min. Intervals for each then built on that, weekly.

There are several others on these boards who run and have great advice, as well.

Good luck!