C25K question- 25min run

Lizzypb88

I am so excited that I have finished week 7, but I have repeated the 25min run 3 times now, and I barely make it to the end.. I am a slow runner and short, I set the treadmill at 4.7, and I feel like I don't want to slow down any more than that since I can make it through, but I know I'm not ready to tackle the 28min run.. I also think it's partly a mental barrier, I mean I can't imagine running for 28 or 30min! My legs start to feel tired, mainly just general soreness, no sharp pains, and I just feel ready for a nap after the run lol so at least I'm not having any lasting pain! Anyone have a suggestion, should I really slow down or just keep on repeating the day until I'm feeling not so winded at the end of the run? And any advice for not getting so intimidated for a longer run? Thanks!

allyphoe

Really slow down. You should be able to say a few words without gasping; if you can't, slow down more.

AliceDark

Why not re-do the 25-minute run, but just add 30 seconds to the end? It's a smaller chunk to add than 3 minutes, and if you can run for 25 minutes you can TOTALLY run for 25:30. No problem. Then next time, if you're still intimidated by the 28, re-do the 25 but add a minute.

But the PP is correct...slow down. Running is a gait, not a speed. It doesn't matter how slowly you're going.

DebLaBounty

Well, first, congratulations on getting to where you are! I'm having heavy legs on the 5 minute runs in Week 4, so I've got a ways to go. Anyway, I'm finding that hydrating beforehand with some G2 is helping me.

lorrpb

Yes slow down, it helps a lot. Completing is the goal rather than speed. You can def do 5 min more now! Congrats!

DancingMoosie

What if you run 25, walk 1, run 2?

ABabilonia

I think that you answer your own question.

" I also think it's partly a mental barrier, I mean I can't imagine running for 28 or 30min! My legs start to feel tired, mainly just general soreness, no sharp pains, and I just feel ready for a nap after the run lol so at least I'm not having any lasting pain!"

I completed the entire C25K program in the treadmill, but took me way longer than expected. The reason? I was way too concentrated in the time. Running and watching the time in the treadmill created an unnecessary stress on me that translated in a big inability to complete the runs or to complete the runs totally gassed. One day a saw a guy putting a big towel on his screen to run. One day I did the same and that was a big difference. The screen was covered so my mind was only concentrated on doing one thing, run. I put my music on, zoned out and just run. Running is mental, so if you run 25 minutes I'm sure you can run 28, so cover the screen with a big towel and just run. If you can just run 25 minutes, then good, you may need more time, but you may run 28 minutes and surprise yourself. The problem with the treadmill (and this is the reason that I'm glad that I run outside now) is that the treadmill has too many mental constrains. Remember, though, that progression is not always linear, at least it isn't for me. Just try to relax and enjoy.

Lizzypb88

AliceDark wrote: »

Why not re-do the 25-minute run, but just add 30 seconds to the end? It's a smaller chunk to add than 3 minutes, and if you can run for 25 minutes you can TOTALLY run for 25:30. No problem. Then next time, if you're still intimidated by the 28, re-do the 25 but add a minute.

But the PP is correct...slow down. Running is a gait, not a speed. It doesn't matter how slowly you're going.

Okay well, to be completely honest.. I feel like I should have some speed, and I'm nervous that if I slow down even more, i will get used to it and it will take forever to get to a good speed!
Just a back story, I started doing the C25K after I ran a 5k with my 6 year old and hubby, and they left me in the dust lol! I had never ran before, and finished in 44min, and my ultimate goal is to, hopefully, do a thanksgiving 5k and at least feel like I can run near the time that my hubby and daughter ran, with zero experience they did it in 34min... I've looked up treadmill conversions and a 4.7 speed equals a 39min 5k.. and that's on a treadmill with only 0.5 incline, and I know it's harder to run outside compared to a treadmill.. I will admit I'm totally fixated on my own personal goal of doing a 34 min 5k in November, and I feel like if I only can shave off 5min from my first 5k with no experience, that shaving off another 5min and going outdoors is never going to happen if I slow down... I not only want to run, I want to do at least "good" because it's a personal dream of mine! Is it hard to increase speed if I slow down a bit to finish the C25K? I'm clearly looking to the future here lol

allyphoe

To run fast, you have to run far. To run far, you have to run slow.

Seriously, run slow slow slow. As your total mileage increases, your ability to run a shorter distance faster will increase.

spiriteagle99

Agreed. Just get used to running the distance, no matter how long it takes. As you run more miles, your pace will gradually get faster. Your pace at 20 miles a week will be faster than your pace at 10 miles a week. When you can run more easily, you can add a little speed to one of your runs but most of your running should be at a conversational pace. You have plenty of time to build your mileage and increase your pace before the Turkey Trot.

MeanderingMammal

ebaroldy wrote: »

.. I will admit I'm totally fixated on my own personal goal of doing a 34 min 5k in November

So you've got time to finish C25K, then develop, rather than trying to do both at once.

The most effective way for a newbie runner to advance is to run more, largely adding distance. So finish C25K, then use Bridge to 10K. At that point you shouldn't have any trouble with a 34 minute 5K.

You're correct though, it's largely a mental block.

TavistockToad

You're over thinking it... stop worrying about how fast you're going and just run.

CMNVA

I did C25K last year and made it through. Like you, weeks 7 and 8 were *not* quality runs. On top of it all, it was dead winter when I finished week 8 and I was unable to continue. But I remember feeling as you do. I guess my expectation was that I would be a "good" runner at the end. But I was not. My 30 minute run was a gasping, sloppy joke and, believe me, I was not running fast at all.

amtyrell

Do you listen to music. Personally I try and lose track of the time. I am just going to run until the ap tells me to stop. I am also at just about the same spot. Running outside also helps as you don't focus on time or speed so much as just keep going.

jemhh

Slow down.

If you haven't even ever run 5k it is premature to have a time based goal for your November race. Stop training for an arbitrary goal and just learn how to run.