C25K speed question from a very novice runner :)

[walkinggirl 90]

I am 2.5 weeks post op and just started C25K. I completed week 1. My question revolves around my speed. I am doing this on my treadmill, so I am very aware of the speeds at which I am running and walking. Currently I am walking 2.5 mph and running at 3.6 mph. I know this is incredibly slow, but my legs feel like tree trunks when I run. So my question is, should I just not worry about speed? Will I get faster as I progress? Or should I maybe repeat week 1, and try to increase my speeds?

Thanks in advance!!

[lifeofblair 308]

When I do it, I walk about 3.5 or so and run 4.5 but it took me longer to get that fast.

[Support Sisters 19]

I did week 1 - walk 3.2 Andy run4.2 and I was ok - tried week 2 and I couldn't do it - I went back to walking 3.5 for now - I think I need to lose some more weight first and then I will try again. In

[jess9395 5,448]

I did mine outside so I couldn't say how fast i ran but it was verrrrrrryyyyy slow at first! I've been running for about two years now and I always say it doesn't matter how fast or how slow you are you're lapping everyone on the couch!

Go as slow as you like, don't overdo. Then when you're done if you want to increase your speed, do the program again faster! Or run slow on the "walk" intervals and faster on the "run" ones. Just do it!

[Spiceyfrog 269]

Same here....I did not do that program, but when I started I wanna say I was "running" in the low 3's and now I still only run at about 4.5 mph. You will improve and you WILL get faster. Remember to improve, you only have to shave seconds off!!

[mngreeneyes 674]

WOW! I wasn't allowed to do anything but walking for the first month after surgery. I am now three months out and I just finished week 1 of the c25k. I walk anywhere from 3.4-3.8 mph and run at 4.3-4.5. Yesterday I was feeling good so on my last running interval I ran most of it (30-45 sec.) at 5 mph. That was REALLY fast for me. I have taken my time since being cleared to run to get my cardio back in shape. I did a lot of walking and increasing my walking speed in the last 2 months. My goal is to run 80-90% of my next 5k on April 9th. I will be setting NO land speed records however! From there I will work on increasing my speed and distance.

Just remember, this is not a race. Repeat weeks as necessary and go slow! The fastest way to get an injury, besides flying off the back of the treadmill ( ) is to try to do too much too soon. You have a lifetime to get faster!

Good luck and great job!

pam

[amyg80 45]

I'm in the last week ok C25k. I used to run a little before at the current weight I am now and would do HIITs at faster speeds. I'm older now and I've had a child so I'm slower now but getting faster. My focus is to finish. That's why they have to OR options later on in the program. It'll say run 2.5mi (or 25mins).

The program is designed for you to try to accomplish a 5k in 30mins. Well that's pretty much a 10 min/mi pace and that's about the pace of 6.0 on a treadmill. I have short legs and I don't run that fast. I used to run at 5.6 but now I run at 4.3, and walk at 3.5. Like I said I'm almost done with the program and I set what I view as my realistic goals for myself. I'm happy I'm almost done! Not as fast as everyone else but I'm still doing it!

U got this. But take it easy since ur just out of surgery. My doc approved only walking and swimming the 1st month.