C25K
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There is no "running progress" to hinder. You progress at your own pace. The only person you are racing here is yourself. To be honest, though, it took me quite awhile for 3 minutes to "feel like a cake walk" and there are some times, like the middle part of the last mile of my 8 mile run yesterday, where three minute still feels like an eternity. (I ran all of mile 1 and then was doing 6 minute run/1 minute walk intervals for miles 2 - 8).
I would suggest that, even if it still doesn't feel as "easy" as you want it to at the end of this week, that you move on to week 4. Many times it's just our brains that are telling us we aren't ready when we really are. There's nothing like the confidence boost of running farther or faster than we thought we were capable of.
ETA: If you're getting super tired, you may be running too fast. Try slowing things down a bit and see if it doesn't help. Speed will come later, right now you just want to focus on endurance.0 -
Thank you SuelnAz! I appreciate the advice. I'm hoping in not just scaring myself for week 4, knowing that there is a 5 min run. I'm just scared I won't be able to complete a 5 min run since I am having trouble with the 3 min run.0
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Just keep plugging away and it'll happen, I promise. I can tell you, I did 3 minute run and 1 minute walk intervals for years. I always felt like I could never go more than that for a whole race or I just got too tired. I was always looking at my watch waiting for the 3 minutes to be over and I could walk again. The first time I ran for 10 minutes straight I was so surprised.
It was this summer when I decided I was going to work to increase the running intervals. The fact that I can now run for upwards of 15 minutes before I really feel like I need a walk break is huge for me. Huge. It's been getting easier and easier these last few weeks. I have found, however, that my overall time is about the same regardless of the length of my running intervals which is why I'm keeping to 6 minutes for my longer runs right now. I run 6 minutes at a faster pace than 15 minute intervals and it all evens out in the end.
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Ok so last week I didn't get to do a week of C25K because I was on vacation. I'm starting my third week of week 3 today because I still feel that the 3mins of running is difficult and am trying to get to the point where it feels like a cake walk before I move on. Is it bad to repeat a week more than once? Will that hinder my running progress? I just hope I eventually feel as if the 3mins of running is easy enough and can move on. Also on the second 3min interval of running I am so tired by the end and my legs feel like they are going to collapse under me, is that normal? Maybe today was just a bad day.
Just my opinion, but the C25k program is designed to build on level. When I did it, no level felt like a 'cakewalk'...but I found myself able to push through that little bit extra. And over time I was amazed that my body adapted and what would have seemed like a REALLY long time a few weeks before was doable.
Sometimes you just have a bad run. It happens. And I think everyone may do a particular workout an additional time. But I would recommend to keep pushing.
You reach this point where your body is ready and it just 'clicks.'
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Just keep plugging away and it'll happen, I promise. I can tell you, I did 3 minute run and 1 minute walk intervals for years. I always felt like I could never go more than that for a whole race or I just got too tired. I was always looking at my watch waiting for the 3 minutes to be over and I could walk again. The first time I ran for 10 minutes straight I was so surprised.
It was this summer when I decided I was going to work to increase the running intervals. The fact that I can now run for upwards of 15 minutes before I really feel like I need a walk break is huge for me. Huge. It's been getting easier and easier these last few weeks. I have found, however, that my overall time is about the same regardless of the length of my running intervals which is why I'm keeping to 6 minutes for my longer runs right now. I run 6 minutes at a faster pace than 15 minute intervals and it all evens out in the end.
Thank you for your experience story! That is really motivational for me and I think I need to get better sleep, considering I've only been getting 6.5-7 hours a night.
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gabbo's advice is perfect. I'm on Week 8 now (woohoo!) and I agree that nothing was "easy" but everything was doable. You just have to trust the program and give it all a try! It's 99% mental.0
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So I'm on week 4 now. All I can say is I can't believe I was able to run the 5 mins....wow haha I think I might be running too fast (even thought I'm sure 3.7 on the treadmill is super slow) because by the 2nd 5 min period I feel very tired.
Day 1 I did take a few seconds extra rest walk. Day 2 I got a cramp in my second 5 min period and took some seconds to stop. I think I drank too much water while running.
Also no weight loss so far (grr), but I've picked up fitnessblender and blogilates (mostly ab workouts) 1-2 days a week.0 -
Keep at it, it WILL get easier. Congrats on what you've accomplished so far.
As far as the lack of weight loss, are you weighing/measuring your food and keeping a very accurate log? I didn't read back and I don't remember. If you aren't losing it means you are eating more calories than you're burning.0 -
Ok so I've become stuck at Week 4. I just can't overcome the 2nd session of 5 mins running without stopping, plus I just came down with the flu or something so that doesn't help. I already run slow (3.5 on my treadmill) but I still have to stop for a few seconds during the 2nd portion of running. Any suggestions? I want to just keep trying until I can overcome it. I've also wanted to pick up walking on my alternate days. I was thinking of walking for 90 mins a few times a week to burn some calories. Or should I do more strenuous workouts on my other days?
Any suggestions are welcome Thanks 0 -
Ok so I've become stuck at Week 4. I just can't overcome the 2nd session of 5 mins running without stopping, plus I just came down with the flu or something so that doesn't help. I already run slow (3.5 on my treadmill) but I still have to stop for a few seconds during the 2nd portion of running. Any suggestions?
Try going even slower, not just on the last 5-minute run interval but from the beginning.
Walking is a great form of cross training. And as you build up your stamina from walking, running will get easier too.
Good luck, and take it easy until you've recovered from your flu.0 -
There were days when I was much slower at running than walking. Like bwogilvie said, go really slowly. You should be able to keep a conversation when you're running C25K so see if that would help in figuring out whether you're pushing too hard. Don't be afraid to retake a day or two if that is truly what you need.0
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If you absolutely cannot complete without stopping, I agree with the others that you're simply starting out too fast.
I'm a C25K graduate and today I just ran 4.5 miles without stopping (building to a 10K now). It's a great program.0 -
The programme is structured that way for a reason, to give you adequate time to recover between runs and help uild your stamina. If you really want to do more cardio between runs, do something low impact like an elliptical or bike... Or just go for a walk instead. You'll burn out and get discouraged a lot faster if you push yourself too hard.0
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I also started this program 3 weeks ago. I love it. I see improvements every time I complete a week. I love running. Who knew?! lol My goal is to run a 5k next year. Good luck!!!0
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Ok so I've become stuck at Week 4. I just can't overcome the 2nd session of 5 mins running without stopping, plus I just came down with the flu or something so that doesn't help. I already run slow (3.5 on my treadmill) but I still have to stop for a few seconds during the 2nd portion of running. Any suggestions?
Try going even slower, not just on the last 5-minute run interval but from the beginning.
Walking is a great form of cross training. And as you build up your stamina from walking, running will get easier too.
Good luck, and take it easy until you've recovered from your flu.
Ok so I ran at a 3mph speed, and it made all the difference! I was able to run the whole time without stopping. Thank you!0 -
Ok so I ran at a 3mph speed, and it made all the difference! I was able to run the whole time without stopping. Thank you!
Glad to hear it! When you get to week 5 and 6, try running faster on day 1 with the shortest intervals, somewhat slower on day 2, with the two longer intervals, and then even slower on day 3, with the continuous run. That's the way to get W5D3 and W6D3 in the bag. After that, the world is your oyster.0 -
Congrats on making it through the run!Ok so I ran at a 3mph speed, and it made all the difference! I was able to run the whole time without stopping. Thank you!
Glad to hear it! When you get to week 5 and 6, try running faster on day 1 with the shortest intervals, somewhat slower on day 2, with the two longer intervals, and then even slower on day 3, with the continuous run. That's the way to get W5D3 and W6D3 in the bag. After that, the world is your oyster.
Don't worry at all about the speed; you'll get faster with time. Keep at it. The easiest way to increase speed at shorter distances while you're still new to running is to increase the distance you're running. In other words, once you can run a 5K, keep increasing your distance gradually to decrease the amount of time it takes you to run 5K.
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Ok so I ran at a 3mph speed, and it made all the difference! I was able to run the whole time without stopping. Thank you!
Glad to hear it! When you get to week 5 and 6, try running faster on day 1 with the shortest intervals, somewhat slower on day 2, with the two longer intervals, and then even slower on day 3, with the continuous run. That's the way to get W5D3 and W6D3 in the bag. After that, the world is your oyster.
Thank you so much for the advise! I will definitely keep this in mind for those weeks.0 -
Congrats on making it through the run!Ok so I ran at a 3mph speed, and it made all the difference! I was able to run the whole time without stopping. Thank you!
Glad to hear it! When you get to week 5 and 6, try running faster on day 1 with the shortest intervals, somewhat slower on day 2, with the two longer intervals, and then even slower on day 3, with the continuous run. That's the way to get W5D3 and W6D3 in the bag. After that, the world is your oyster.
Don't worry at all about the speed; you'll get faster with time. Keep at it. The easiest way to increase speed at shorter distances while you're still new to running is to increase the distance you're running. In other words, once you can run a 5K, keep increasing your distance gradually to decrease the amount of time it takes you to run 5K.
Thank you for your advise! Yeah I was really self-conscious about my speed when I first started. Sometimes I feel that since I run so slow, I might as well be walking.
But I'll keep pushing through it! Thank you!0 -
Congrats on making it through the run!Ok so I ran at a 3mph speed, and it made all the difference! I was able to run the whole time without stopping. Thank you!
Glad to hear it! When you get to week 5 and 6, try running faster on day 1 with the shortest intervals, somewhat slower on day 2, with the two longer intervals, and then even slower on day 3, with the continuous run. That's the way to get W5D3 and W6D3 in the bag. After that, the world is your oyster.
Don't worry at all about the speed; you'll get faster with time. Keep at it. The easiest way to increase speed at shorter distances while you're still new to running is to increase the distance you're running. In other words, once you can run a 5K, keep increasing your distance gradually to decrease the amount of time it takes you to run 5K.
Thank you for your advise! Yeah I was really self-conscious about my speed when I first started. Sometimes I feel that since I run so slow, I might as well be walking.
But I'll keep pushing through it! Thank you!
Running is very different from walking and in the beginning it isn't odd to run slower than you walk.0 -
Okay, completed Week 5 Day 1 today. I gotta say I spanked it and thought it was so thrilling and feeling like I could run loner but I figured I better not push it. haha
I couldn't believe I completed today with no problems. I didn't stop once during the running sessions. I was able to run at a bit of a faster pace also, 3.2 on my treadmill instead of 3.0 mph. 0 -
Great job! 0
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Completed Week 5 today, just finished Day 3 right now. Whew I made it!!! I didn't stop once. I am so surprised I could run the whole 20 mins, as I have never ran that long in my life haha. I only went 1.39 miles though, so I went super slow. I really really want to improve my speed but not burn myself out. I managed to run the first 10 mins at a 3.0 speed, increased to 3.1 for 5 mins, then 3.3 for the last 5 mins of the run.0
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Completed Week 5 today, just finished Day 3 right now. Whew I made it!!! I didn't stop once. I am so surprised I could run the whole 20 mins, as I have never ran that long in my life haha. I only went 1.39 miles though, so I went super slow. I really really want to improve my speed but not burn myself out. I managed to run the first 10 mins at a 3.0 speed, increased to 3.1 for 5 mins, then 3.3 for the last 5 mins of the run.
Don't worry about your speed at this point. It really does come with time as you continue. Too much too soon tends to lead to burn out or injury. You'll be amazed at your speed improvement as you work the program and beyond.0 -
brandiuntz wrote: »Completed Week 5 today, just finished Day 3 right now. Whew I made it!!! I didn't stop once. I am so surprised I could run the whole 20 mins, as I have never ran that long in my life haha. I only went 1.39 miles though, so I went super slow. I really really want to improve my speed but not burn myself out. I managed to run the first 10 mins at a 3.0 speed, increased to 3.1 for 5 mins, then 3.3 for the last 5 mins of the run.
Don't worry about your speed at this point. It really does come with time as you continue. Too much too soon tends to lead to burn out or injury. You'll be amazed at your speed improvement as you work the program and beyond.
I know I need to be patient lol. Thank you for your advise! I'm so happy I could run that 20 mins I feel like I can conquer the world. haha0 -
Week two day one today but had to do it on a treadmill, I have loved running outside but circumstances meant I had to gym rather than outside, the running was easy as in no shortness of breath but my shins feel heavy and sore now0
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owenclarke30 wrote: »Week two day one today but had to do it on a treadmill, I have loved running outside but circumstances meant I had to gym rather than outside, the running was easy as in no shortness of breath but my shins feel heavy and sore now
My shins used to be sore around the beginning also. I just ran slower and applied my heating pad to them after running. Hope it gets better!0 -
I did this. I completed it a few weeks ago. I am now working on my speed. So while with c25k I did 3 miles, I'm now doing slightly over 2 at a faster pace.
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Soooo,
Feels like forever since I've had an update post. School started again and I have been busy. Anyways, I've been on week 6, I believe, and I can run the full 25 mins however I go so slowwww
. I only run 1.6 miles during that time instead of the 2.5 miles. I continue to run after the 25 mins until I reach 2.2 miles (takes about 47 mins total). I'm such a slow poke. I've come a LONGGGG way since day 1 no doubt but I want to get better. I guess I'll run a little more each week? I know that to run faster, you should go more miles but I'm not sure how to go about this. So as of right now it takes me 47 mins to run 2.2 miles. How many miles do you up a week to increase speed?
Thanks everyone!0 -
Just finish the programme, many people don't do the 5Km in 30 miutes by the end.
Once you've finished that, you can move onto a longer distance plan and you'll find that your speed improves as a result of that.0
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