c25k question

caitlinrn83

I've been sticking faithfully to the program, and I'm set to complete the 9 weeks later this week.

BUT. Even at 28 minutes, I'm only hitting 2.5 miles consistently at the end of the run. I ultimately want to move on to the c210k, but how would you move forward from the program? I don't want to kill myself moving on to the next phase when I'm not quite reaching the 5k mark and end up with an injury from too much, too fast, but...how do bridge the gap, so to speak?

SezxyStef

just keep working away at it.

Try after the end date to speed up just a bit...use land marks if running outside.

speed will come and you don't have to do the 5k in 30mins...just run the 5k no matter how long it takes.

jaynee7283

Consider going a week not using the C25K program, but just increasing your distance without using the app. Since you know you can do 28 minutes, add 7 more and go 35 minutes - that'll definitely help you cross the 5K mark. Do that 35 minute run a few more times until you are comfortable and feel good, then begin working on speed if that is important for you.

For me, C25K was more about going 5K versus getting it done in a certain time frame. If you can do 2.5m, you can certainly do 3.2m.

When I did C25K I never worried about their timings to accomplish the full distance. Doing a 5K is what is important - not how fast you can do it (unless you plan on "becoming" a runner that competes).

pondee629

When I did a program similar to C25K, I would walk an additional 3/4 to a mile after the program told me to stop for the day. I used the walk as a cool down. At the end of it's 8 weeks I continued that course, extending the point where I would start my cool down walk, and was able to get the 5K in without stopping. Then I just kept increasing the length of my workout. Just my idea.

_Waffle_

If you're going to run a 10k you'll eventually need to run for more than 30 minutes. If it takes 35 - 40 minutes for a 5k then so be it. That's how long it takes.

CrossfitOCRunner

The program is designed to prepare you for a 5k, to finish a 5k. If that takes you 35,40 or 45+ minutes. To train to beat a certain time is outside of the scope of the program. Some have to repeat weeks just to keep up, so if you have made it to the end, I suspect you are doing great. I bet you run better during your goal race than in training as well. You can certainly start the couch to 10k program. It is meant to be a "couch-to.." program as well. So, it may seem easy at the start. Just follow it. As for either program, if the ramp-up feels too aggressive, repeat the prior week and then progress. Everything sounds normal to me and I coach 2-3 c25k and 10ks per year.

So, you mentioned injuries. There is a lot that can be said here, but as long as you feel like you are recovering, you should be in good shape. along with some stretching, rolling, running specific strength and recovery routines, you can stave off injury at nearly any training load. I see a sports therapist monthly for instrument assisted soft tissue mobilization and active release therapy, and I get sports and deep tissue massages monthly as well. I do a lot of stuff at home with the rumble roller, lacrosse ball, voodoo floss etc because I've dealt with ailments in the past. staying hydrated is key. i drink a gallon of water a day, and a jug of that is always electrolyte enhanced. Just keep working and address things as they come. we are here for you, and just speaking for me, you can always hit me up. See a doctor if you ever question a sensation. Talk to a lot of experienced runners or get a coach. and finally, good luck!! run smart and keep running!!!

caitlinrn83

Thanks, y'all! It's more about finishing at this point, regardless of the time it takes--if it takes a whole hour, then so be it!

mbaker566

i did the b210k which picked up where the c25k ended

tbh, most people don't meet the 3.1miles by the end of the 30 min. I still don't but ran a half marathon