C25k Transition

SierraFatToSkinny

I'm halfway through the program, but I'm already looking to the future and wondering what I should move onto next. I had initially thought I would continue onto a 10k trainer app, but now I'm wondering if I should do a 5k pacer app and get my speed up.

I've never ran a mile in my life. I was always the kid in high school who walked. Now I'm confident... if push came to shove... I totally could. It's exciting!

I'm looking to lose weight and I'm also looking to be injury free.

What do you guys think?

girlinahat

What's your long term goal? Do you want to run further or faster?

Either way, one of the best ways to run faster is actually to run further as it helps build your endurance. So I would say do the bridge to 10k.

MeanderingMammal

SierraFatToSkinny wrote: »

I'm looking to lose weight and I'm also looking to be injury free.

What do you guys think?

As a new runner the greatest gains in pace will come from increasing your steady paced volume. Essentially increasing to a 10K session 3-4 times per week will give you a lot of improvement in the short term.

Different types of session have different effects, and high volume moderate intensity gives most benefit to your aerobic system, so building base capacity that you can then add to.

I would caution against doing speed sessions until you've got that base mileage sorted out. Essentially speed sessions without a proper foundation do increase injury risk.

Once you're on 30-40km per week you can dedicate one of those sessions to speed, and you may, subject to your goals, want to push one longer.

For perhaps a 10K plan I'd build it around a speed session, two easy paced 10K sessions and a longer session going up to 15km.

For a 5K improvement plan I'd have perhaps two speed sessions and two easy paced sessions, all of c10K.

The key question becomes around your objectives, but until you're there, the answer is lots of easy paced miles.

AmyOutOfControl

I started with the C25K and then moved to the 10K training program. I found that running more miles per week gradually increase my pace. Just be sure to add miles slowly & gradually. I learned that lesson the hard way - shin splints suck!

Tacklewasher

SierraFatToSkinny wrote: »

I'm halfway through the program, but I'm already looking to the future and wondering what I should move onto next. I had initially thought I would continue onto a 10k trainer app, but now I'm wondering if I should do a 5k pacer app and get my speed up.

I've never ran a mile in my life. I was always the kid in high school who walked. Now I'm confident... if push came to shove... I totally could. It's exciting!

I'm looking to lose weight and I'm also looking to be injury free.

What do you guys think?

What is a 5K pacer apps? Do you have an example? I'm taking March to try to improve get from the C25K @ 4 mph to where I can do the 5K in 35-40 minutes, but don't want to do the 10K as it ends up being 70 mins and doesn't fit my schedule easily.

Off to google 5K pacer app.

SierraFatToSkinny

Very helpful responses!

The pacer app I looked at is by Fitness22 @Tacklewasher

@MeanderingMammal I had thought maybe longer distances would increase my injury potential. Didn't think the speed would!

I'm currently running around a soccer field. Nice and flat. But I had also thought about adding in hills. My neighborhood is very hilly! And I'd like to be able to run around here and also do trail runs.

I might repeat the last week of the 5K app on a fairly mild trail near my house to incorporate hills.

MeanderingMammal

SierraFatToSkinny wrote: »

@MeanderingMammal I had thought maybe longer distances would increase my injury potential. Didn't think the speed would!

There are a couple of contributors, largely related to fatigue, control of form and your adaptation.

I'd note that an adequate warm up for a good speed session is ten to fifteen minutes, with the same cool down. If you skimp the warm up you don't get training effect, and a muscle issue is more likely.

I might repeat the last week of the 5K app on a fairly mild trail near my house to incorporate hills.

Trails are very beneficial to the glutes and core strength, so I'd suggest getting on them now.

heiliskrimsli

Tacklewasher wrote: »

SierraFatToSkinny wrote: »

I'm halfway through the program, but I'm already looking to the future and wondering what I should move onto next. I had initially thought I would continue onto a 10k trainer app, but now I'm wondering if I should do a 5k pacer app and get my speed up.

I've never ran a mile in my life. I was always the kid in high school who walked. Now I'm confident... if push came to shove... I totally could. It's exciting!

I'm looking to lose weight and I'm also looking to be injury free.

What do you guys think?

What is a 5K pacer apps? Do you have an example? I'm taking March to try to improve get from the C25K @ 4 mph to where I can do the 5K in 35-40 minutes, but don't want to do the 10K as it ends up being 70 mins and doesn't fit my schedule easily.

Off to google 5K pacer app.

Pace-wise, 4mph is 15 minute miles. That makes a 5K come in at 46:30 and a 10K in the 93 minute time frame.

A 36 minute 5K means running 11:36 miles - 5.17 mph.