Starting My C25K Adventure - Looking for Advice

[jess9395 5,450]

Week 6 is in the books. Finished all 3 workouts for the week. Running the 22 minutes non-stop really was more of a mental game than a physical one. I'm in the home stretch - Starting Week 7, only 6 workouts left till I'm running 3 miles non-stop.

That is awesome! Congrats!!!

I just want to caution people though... In reality couch to 5k works you up to running 30 mins nonstop. For MANY people that won't be 3.1 miles/5k. That's a pretty fast 5k for a beginner, under a 10 min mile, though no doubt some of you are running that fast!

I did my first 5k race about three weeks after finishing couch to 5k and wasn't able to run the whole time. I finished with three or four walk breaks and my time was 47 minutes. So don't fret if you aren't getting the full 5k at the end of the program, just keep at it! My first sub 30 minute 5k was 7 months later. I just two days ago ran the same 5k race that was my first race a year ago (after running five half marathons and several relays and 10ks and a triathlon in between). I ran this one at just over 26 minutes and got 2nd place in the women's 40-49 bracket!

So don't worry if you need more work after the program to get up to 5K! You can do it if you stick with it!!!

[joatsaint 2,814]

Jess, Thanks for the advice. My goal was a simple one, to complete the runs in each workout. Distance and speed were 2ndary. One small step at a time. I'm completely happy just being able to run non-stop for 25 minutes (just finished Wk 7 Day 1 ). Speed and distance will come with experience.

Week 6 is in the books. Finished all 3 workouts for the week. Running the 22 minutes non-stop really was more of a mental game than a physical one. I'm in the home stretch - Starting Week 7, only 6 workouts left till I'm running 3 miles non-stop.

That is awesome! Congrats!!!

I just want to caution people though... In reality couch to 5k works you up to running 30 mins nonstop. For MANY people that won't be 3.1 miles/5k. That's a pretty fast 5k for a beginner, under a 10 min mile, though no doubt some of you are running that fast!

I did my first 5k race about three weeks after finishing couch to 5k and wasn't able to run the whole time. I finished with three or four walk breaks and my time was 47 minutes. So don't fret if you aren't getting the full 5k at the end of the program, just keep at it! My first sub 30 minute 5k was 7 months later. I just two days ago ran the same 5k race that was my first race a year ago (after running five half marathons and several relays and 10ks and a triathlon in between). I ran this one at just over 26 minutes and got 2nd place in the women's 40-49 bracket!

So don't worry if you need more work after the program to get up to 5K! You can do it if you stick with it!!!

[JamieLogical 8,727]

My "running" is only 5 mph right now, so if/when I run a full 5k, my time will be over 36 minutes. But I have plans for ways to work on my speed once I finish the traditional C25k program.

[joatsaint 2,814]

Week 7 Day 1 is in the bag. Still have a silly grin on my face, cause I was able to jog non-stop for 25 minutes. No reason I can't do it on Wed and Friday to finish up Week 7. Just one word of waring, don't try to jog and sing along with Nickelback's "Rockstar" tends to mess up your breath control.

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[joatsaint 2,814]

Finished Week 7 Day 2. It was a bit more difficult, due to lack of sleep. Stress at work and date night kept me up till almost midnight the day before.

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[joatsaint 2,814]

Heading down the final stretch. Only 1 week left until I'm supposed to jog 30 minutes non-stop. I'm up to 26 minutes non-stop this week. I was a bit late in the week, completing Wk 7 Day 3 workout, but it's done. Sundays may be my new day for doing the 3rd workout each week.

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[joatsaint 2,814]

At the start of Week 8. Got off to a good start - completed the 28 minutes of continuous jogging. I've started increasing the length of my stride, trying to get up to 2.75 miles per jog. Only 5 workouts left till the end of the C25K program.

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[deedadumble 1,033]

Increasing stride length can increase risk of knee injuries. Have you tried increasing your cadence?

Here's a good article: http://m.runnersworld.com/running-tips/aug-24-new-study-reports-shorter-strides-can-have-many-benefits?page=single

Also, Google chi running. It's a running form where the stride does not exceed the forward lean of your body.

[joatsaint 2,814]

deedadumble, Thanks for the advice and the link. I didn't think about possibly injuring my knees. I'll have to be more careful and work on my cadence.

Increasing stride length can increase risk of knee injuries. Have you tried increasing your cadence?

Here's a good article: http://m.runnersworld.com/running-tips/aug-24-new-study-reports-shorter-strides-can-have-many-benefits?page=single

Also, Google chi running. It's a running form where the stride does not exceed the forward lean of your body.

[deedadumble 1,033]

deedadumble, Thanks for the advice and the link. I didn't think about possibly injuring my knees. I'll have to be more careful and work on my cadence.

Increasing stride length can increase risk of knee injuries. Have you tried increasing your cadence?

Here's a good article: http://m.runnersworld.com/running-tips/aug-24-new-study-reports-shorter-strides-can-have-many-benefits?page=single

Also, Google chi running. It's a running form where the stride does not exceed the forward lean of your body.

You're welcome! I had to find out the hard way. :/

[JamieLogical 8,727]

Tried my first 28 minute run for Week 8 last night. I had to stop and walk around the 20 minute mark. Ugh! So disappointed. I did still do the full 28 minutes of running though, just not continuously. Going to try one more time before I leave for vacation tomorrow night. Not sure how much running I'll get to do while I'm actually on vacation. There is a small gym where I'll be staying, so hopefully I can run at least a couple of times if I can fit it into all of our plans.

[joatsaint 2,814]

Keep at it Jamie! You can do it. I had a fallback plan for any workout I could not complete. I figured I'd just repeat the workout until I could complete it.

You might try shooting for 1 or 2 minutes more than your longest jog - for your next workout. If that is successful, then, on the following workout, try to add another 1 or 2 minutes until you build up to 28.

Keep up the good work. :-)

Tried my first 28 minute run for Week 8 last night. I had to stop and walk around the 20 minute mark. Ugh! So disappointed. I did still do the full 28 minutes of running though, just not continuously. Going to try one more time before I leave for vacation tomorrow night. Not sure how much running I'll get to do while I'm actually on vacation. There is a small gym where I'll be staying, so hopefully I can run at least a couple of times if I can fit it into all of our plans.

[JamieLogical 8,727]

Well, I was able to do the 25 minutes in week 7, I just kind of hit a wall yesterday at the 20 minute mark and knew there was no way I was going to make it 8 more minutes without walking for a bit. Probably more of a mind thing than a body thing. Hopefully I can be in a better head-space when I try again tomorrow. The good news is, even with that walk thrown in, I was under 40 minutes for my total 5k time and that's my goal for the race I'm doing on May 23. So even if I do have to stop and walk partway through in the real race, I should be able to make my goal time.

[Babbs 14,681]

Guys I have a question.....

Are you running on a treadmill? I've been confused about how to register my speed on the treadmill. It gives me numbers, but it gives them to me at like the 2 mile mark and I'm not sure if it's telling me that's my mile time or what? Sorry, kind of silly I know...

I'm not very tall (just barely 5'5") so I'm only running at like a 4.3 -4.5 speed on the treadmill. I'm trying to work my way up to 5...so are those numbers MPH?

I'm new to all this, and haven't really concentrated on speed or anything. Just have been proud of myself that I can run 20-22 minutes non stop....that seems to be about a mile and three quarters distance registering on the treadmill. Slow, I know, but I'm still pretty proud

[JamieLogical 8,727]

@@Babbs Sounds like the numbers are MPH if that's the "speed" stting. The treadmill is likely also showing you distance and time as separate displays. So it should show a running total of the distance you've gone so far and how many minutes you've been going.

4.3-4.5 MPH is a perfectly adequate speed to start with. I only do 5 MPH and plan to work on my speed after I've finished C25k and can actually "run" for 30 straight minutes. Remember, despite the name, Couch to 5k doesn't necessarily get you running 5k non-stop by the end of the 9th week, it just gets you running for 30 minutes non-stop. In order to actually run a full 5k in under 30 minutes, you'd have to be going faster than 6 MPH, which most of us don't actually go that fast.