C25K question
firef1y72
Posts: 1,579 Member
So I completed Week 3 Day 3 this morning and although I have managed to complete each of the jogs, I'm still very out of breathe at the end of the 3 minute jogs. I'm due to start Week 4 on Monday, but I'm a nervous at the big jump in running/jogging time.
So do I push on to Week 4 and see if I can manage, or do I repeat Week 3 in the hope that I'm more comfortable with the 3min jogs after another week?
So do I push on to Week 4 and see if I can manage, or do I repeat Week 3 in the hope that I'm more comfortable with the 3min jogs after another week?
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Replies
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I would push on to Week 4 and see how you go. A lot of running is mental and you may surprise yourself with your capability.
One tip: the running sections - run them slow (even if it feels like you are crawling), the walking sections - walk them fast.
You'll be golden.2 -
When I started I used telephone poles outside as my guide. First I would run from one pole to the other and then walk a to the next and so on. The next week, I stretched it to 2 poles, etc. I never used C25K. Its all about building your endurance base. Walk and then run a little and so on. Thats all you need.0
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I never finished the C25K programme, but got to week 7 or so (not that that matters here...)
Anyway, if you worry that the next week could be too much for you, just repeat the last day. I think I did that after week 5 or so, just to build up my confidence and it did help.
Good luck with it!0 -
One tip: the running sections - run them slow (even if it feels like you are crawling), the walking sections - walk them fast.
I must be one of the slowest joggers ever seen in the village, tested out my jogging speed on the treadmill earlier today and it was 7km/hr and probably less than that out on the road running up a slight incline in to the wind. (Doing about 11.5min/km when combining warm up, jogging and walking intervals and cool down)
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One tip: the running sections - run them slow (even if it feels like you are crawling), the walking sections - walk them fast.
I must be one of the slowest joggers ever seen in the village, tested out my jogging speed on the treadmill earlier today and it was 7km/hr and probably less than that out on the road running up a slight incline in to the wind. (Doing about 11.5min/km when combining warm up, jogging and walking intervals and cool down)
And yet you are lapping everyone on the couch. Woo!
You want to know the secret of running fast? Running slow (to build aerobic endurance over time.) Just worry about running for the allocated time, even if you feel you are going to get overtaken by the snail and the tortoise, and don't care about pace. You'll eventually get faster. I promise.8 -
So I completed Week 3 Day 3 this morning and although I have managed to complete each of the jogs, I'm still very out of breathe at the end of the 3 minute jogs. I'm due to start Week 4 on Monday, but I'm a nervous at the big jump in running/jogging time.
So do I push on to Week 4 and see if I can manage, or do I repeat Week 3 in the hope that I'm more comfortable with the 3min jogs after another week?
If you're very out of breath you're doing the jogs too fast. Most people don't start out slow enough. Basically go as slow as you possibly can without it being a walk. Right now you're just training your legs and heart to run, speed isn't a concern. That will come later automatically as you build endurance.
Try doing week 4, but go slower than you have been. If you really struggle, you can always drop back to week 3.0 -
RollTideTri wrote: »If you're very out of breath you're doing the jogs too fast. Most people don't start out slow enough. Basically go as slow as you possibly can without it being a walk. Right now you're just training your legs and heart to run, speed isn't a concern. That will come later automatically as you build endurance.
Try doing week 4, but go slower than you have been. If you really struggle, you can always drop back to week 3.
I really can't jog any slower, any slower and it would just be a fast walk lol. I'm out of breathe because at 5'2" and 229lb I'm morbidly obese. But I am seeing improvements in my heart health since starting the C25K 3 weeks ago, that first week my HR was going above 170 by the last couple of intervals, today the max was 157.
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It is inspiring to read this. I'm on my rest day after Week 3 day 2. Tomorrow i run day 3, and i've had the same vague concern, seeing that i'm jumping from a 3 minute run to a 5 minute run.
My plan was to tray Week 4 Day 1 when the time comes, and if i fail to make it for the required time, simply keep repeating that day til i get it.
But i'm encouraged by the responses here. i think i tend to go a little too fast on the jogging portions, and a little too slow on the walking portions, once i'm gassed.
tomorrow i work on slowing my jogging, and keeping a good pace for my walk, and continue to incorporate my belly breathing.
Thanks to all the good folks in the MFP forums that share their wisdom and compassion!0 -
5'4" and currently running 15:30 minute-miles. So yes all of you probably CAN go slower. I do!0
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I'm on week 5. The longer the run, the slower I run. I thought I was slow at the beginning, but now I'm slower! Ive actually been doing extra run intervals most days. I'd rather do that to help build endurance than skip ahead or go faster. Keep it going everyone!0
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When I started running I could only run from my house to the corner (2 houses away) before I was out of breath. I worked on it for over a year until I could run maybe 3 miles but would be beat when I got done. For a long time I actually had some chest pain during running just from being so badly out of shape. I have since run a 10 miler and a 13.1 and am slowly working on a full marathon training program. A few weeks ago I did a 8 mile training run -- I run slowly but I ran the entire time and only stopped to cross 2 intersections -- when I was done I had to walk about a mile to get back to my job and change and then another mile to the train to commute home. Other than a few leg cramps I felt great and ran a little over 4 miles a day later. It's taken me a long time to not be completely out of breath and to get into longer runs -- it's something that you just have to keep working on. Do what you can and then just add a little more.0
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So a day late, but I pushed on to week 4 this morning and it wasn't as difficult as I thought it would be. Still the words "one minute to go" were the best words I'd ever heard and that last minute seemed to last forever.2
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It is inspiring to read this. I'm on my rest day after Week 3 day 2. Tomorrow i run day 3, and i've had the same vague concern, seeing that i'm jumping from a 3 minute run to a 5 minute run.
My plan was to tray Week 4 Day 1 when the time comes, and if i fail to make it for the required time, simply keep repeating that day til i get it.
But i'm encouraged by the responses here. i think i tend to go a little too fast on the jogging portions, and a little too slow on the walking portions, once i'm gassed.
tomorrow i work on slowing my jogging, and keeping a good pace for my walk, and continue to incorporate my belly breathing.
Thanks to all the good folks in the MFP forums that share their wisdom and compassion!
It wasn't as hard as I thought it was going to be, although I was barely going above a shuffle, if I can do it almost anyone can.1 -
I would push on to Week 4 and see how you go. A lot of running is mental and you may surprise yourself with your capability.
One tip: the running sections - run them slow (even if it feels like you are crawling), the walking sections - walk them fast.
You'll be golden.
this. slow slow slow. When I worked through c25k I struggled at that same week. I took the advice to go slow, EVEN if it meant I was actually 'running' slower than I was walking.
I found it was about foot placement and cadence. I learnt that marathon runners aim for a cadence of 180 per minute. What this means is three steps (right-left-right) per second. The CADENCE doesn't change to make you go faster as such, but the stride does. So to run slow, make your steps smaller. You'll virtually be jogging on the spot but I am trying to build my cadence up to a regular 180.0 -
It is inspiring to read this. I'm on my rest day after Week 3 day 2. Tomorrow i run day 3, and i've had the same vague concern, seeing that i'm jumping from a 3 minute run to a 5 minute run.
My plan was to tray Week 4 Day 1 when the time comes, and if i fail to make it for the required time, simply keep repeating that day til i get it.
But i'm encouraged by the responses here. i think i tend to go a little too fast on the jogging portions, and a little too slow on the walking portions, once i'm gassed.
tomorrow i work on slowing my jogging, and keeping a good pace for my walk, and continue to incorporate my belly breathing.
Thanks to all the good folks in the MFP forums that share their wisdom and compassion!
It wasn't as hard as I thought it was going to be, although I was barely going above a shuffle, if I can do it almost anyone can.
I did my Week 4 Day 1 yesterday, and made it through too.
I actually missed my cue to stop running during the first 5 minute phase, and over-ran a bit. I then missed my cue to start running for the second 3 minute phase, and made up the time by running for 6 minutes at the end.
Totally surprised that i could just decide to do that.... this has been an amazing experience!
And yeah.. i slowed my jog down to a shuffle too, and picked my walking speed up a bit, and my breathing has gotten a lot easier.
Congratulations to everybody pushing their goals. We've got this!1 -
When I started I used telephone poles outside as my guide. First I would run from one pole to the other and then walk a to the next and so on. The next week, I stretched it to 2 poles, etc. I never used C25K. Its all about building your endurance base. Walk and then run a little and so on. Thats all you need.
this doesn't answer OP's question.0 -
I started C25K in January as a non-runner that was still very overweight and I can now run 25 minutes without walking - over 2 miles - not fast but not walking. I found there were a couple of weeks I needed to do twice - I suggest trying the next week's workout and if you can't simply repeat the previous week's workout. I will suggest caution and not pushing it too hard if you are not a runner - C25K is laid out to progress but with a reduced risk of injury - by going slower - listen to your body and repeat weeks if needed.
Good luck! You can do it...0 -
When I started with C25K, I repeated Week 4 because I didn't feel ready for Week 5. Now I run marathons! No shame in taking your time to get where you are going.0
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Cave_Goose wrote: »
I like that image - thanks!!!0 -
2 main tips here: slow your running down a little. You can probably continue at a slower pace. that's fine. Speed will come as you stick with it. The other is if you are really not keeping up, you can repeat a week. That helps make sure you are ready. If your race is locked in to the completion time of the program straight through, go back to option 1. Keep working! I coach a few c35ks per year and its a great program. Not always easy, but always worth it.0
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So today was Day 2 and it was so much easier today. Yes my legs were tired by the end but I wasn't nearly so out of breathe and was even a little faster than I was on Tuesday. Looking forward to Saturday's run now.1
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i'm starting week 4 on saturday! a couple of things that have helped me so far are to run slow, take small steps and to control my breathing by inhaling for 2 steps and exhaling for 2 steps. i walk the walking parts pretty slowly because i take my dog and he has other needs to attend to.
i'm glad i found this thread.
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Better late than never, after being delayed by some horrible weather I finally completed week 4 day 3 this morning. So yes pushing though was the way to go. Now I'm mentally preparing myself for week 5, day 1 doesn't sound too bad, reckon I can manage the 3x5minute runs. Day 2 sounds a bit more of a challenge at 8min runs, but day 3 is the one making me nervous, a whole 20 minutes without stopping. Decided that I'm going to go for it, run for as long as I can and if I don't manage the whole 20 minutes, well I'll just repeat the week until I do.0
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One tip: the running sections - run them slow (even if it feels like you are crawling), the walking sections - walk them fast.
I must be one of the slowest joggers ever seen in the village, tested out my jogging speed on the treadmill earlier today and it was 7km/hr and probably less than that out on the road running up a slight incline in to the wind. (Doing about 11.5min/km when combining warm up, jogging and walking intervals and cool down)
7 hm/h is not as slow as you think for a complete beginner. If you cannot handle it, no shame in going even slower. Can you walk/sing while running? If not, slow down.0 -
Better late than never, after being delayed by some horrible weather I finally completed week 4 day 3 this morning. So yes pushing though was the way to go. Now I'm mentally preparing myself for week 5, day 1 doesn't sound too bad, reckon I can manage the 3x5minute runs. Day 2 sounds a bit more of a challenge at 8min runs, but day 3 is the one making me nervous, a whole 20 minutes without stopping. Decided that I'm going to go for it, run for as long as I can and if I don't manage the whole 20 minutes, well I'll just repeat the week until I do.
I just finished Week 5 Day 1 this morning. It felt great to go out and run for 5 minutes each time, and to find myself able and eager to do it!
I'm a bit nervous about the 8 minute stretches on Wednesday, but also eager again to do it.
And i agree.. Day 3 is quite ambitious; but i've gained confidence in myself, and trust in the c25k program's designers, by finding that the program can take help me get this far. I look forward to completing Day 3 on Friday, and finding that i CAN run 2 miles without stop, when the time comes.0 -
So glad I found this thread! I'm at Week 2 Day 1 today and it's super motivating to read everyone's posts...1
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Today was week 5 day 1 and although a little harder not as tough as I imagined. Those five minutes seem to last forever but I managed without stopping. Friday sees me needing to run for 8 minutes at a time but there's only an overal increase of 1 minute.1
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I'm on Week8 (the days no longer matter!! ) and I have to say 2 things: TRUST the system, and yesterday I changed routes because there was a woman that came on the path that I'm pretty sure was walking the same speed as I was running. I was a bit embarrassed about that (I'm running a 16 minute/mile), but nothing is going to stop me now, God willing. My 5K is still 7 weeks away, so I'll worry about speed in 2 weeks when I've finished the program. Keep on keepin' on!! 1
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