C25k week 3
bluesmanhart6679
Posts: 55 Member
Week 3 is in the books! Feeling pretty damn good. Best mile time yet: 12:09.
trying to work smart. When you are a beginner like I am, how do you determine what pace is right for one to jog? Thanks
trying to work smart. When you are a beginner like I am, how do you determine what pace is right for one to jog? Thanks
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Replies
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The right pace is slow enough to accomplish your distance/total time goals for that session. Most beginners go too fast and burn out. I think 12:09 is quite fast for week 3 which as I recall is only about half run, half walk. The goal of C25K is to get you to where you can run for 30 min straight. For most people this is not going to be 5k. The pace truly doesn't matter. Good job and keep it going!2
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The right pace is slow enough to accomplish your distance/total time goals for that session. Most beginners go too fast and burn out. I think 12:09 is quite fast for week 3 which as I recall is only about half run, half walk. The goal of C25K is to get you to where you can run for 30 min straight. For most people this is not going to be 5k. The pace truly doesn't matter. Good job and keep it going!
yes, it is 90 sec run, 90 sec walk, 3 mins & 3 mins, then repeat. i feel pretty good running the speed I am ( i do take a slower pace during the 3 min run sections). If I am not injuring myself, which I place at a high priority, how is pushing myself to be as quick as I can, not a positive path toward my goal? Thank you for your advice and supportive words.0 -
bluesmanhart6679 wrote: »how is pushing myself to be as quick as I can, not a positive path toward my goal?
First, congrats on your C25K progress. Next, pacing yourself is the most difficult, and most mental, part of running (note I did not say jogging
). I'm going to make an assumption here that your running will be distance running, not sprints. 5Ks, 10Ks, maybe even half marathons. You might be able to run 'as quick as you can' for maybe a mile, but not an endurance race or run. That is where pacing is important. You will hear some people say you should leave it all out on the course, but I believe otherwise. We each have our own goals and reasons for running, but I would rather enjoy my runs than feel I'm about to die at the end of a run.
The best advice I received when doing C25K was that if you can run any slower, you are running too fast. There will be plenty of time to increase pace later. Use this initial training to get used to running. If later you find that maximizing speed is important to you, then go for it.
Good luck and welcome to the world of running!0 -
bluesmanhart6679 wrote: »how is pushing myself to be as quick as I can, not a positive path toward my goal?
First, congrats on your C25K progress. Next, pacing yourself is the most difficult, and most mental, part of running (note I did not say jogging ). I'm going to make an assumption here that your running will be distance running, not sprints. 5Ks, 10Ks, maybe even half marathons. You might be able to run 'as quick as you can' for maybe a mile, but not an endurance race or run. That is where pacing is important. You will hear some people say you should leave it all out on the course, but I believe otherwise. We each have our own goals and reasons for running, but I would rather enjoy my runs than feel I'm about to die at the end of a run.
The best advice I received when doing C25K was that if you can run any slower, you are running too fast. There will be plenty of time to increase pace later. Use this initial training to get used to running. If later you find that maximizing speed is important to you, then go for it.
Good luck and welcome to the world of running!
I just want to run a 5k, keep fit and feel strong in my middle age years and beyond. Your advice is appriciated. I will try to keep that in my mind during my next run. It feels good to go fast though, so no promises..lol0 -
bluesmanhart6679 wrote: »bluesmanhart6679 wrote: »how is pushing myself to be as quick as I can, not a positive path toward my goal?
First, congrats on your C25K progress. Next, pacing yourself is the most difficult, and most mental, part of running (note I did not say jogging ). I'm going to make an assumption here that your running will be distance running, not sprints. 5Ks, 10Ks, maybe even half marathons. You might be able to run 'as quick as you can' for maybe a mile, but not an endurance race or run. That is where pacing is important. You will hear some people say you should leave it all out on the course, but I believe otherwise. We each have our own goals and reasons for running, but I would rather enjoy my runs than feel I'm about to die at the end of a run.
The best advice I received when doing C25K was that if you can run any slower, you are running too fast. There will be plenty of time to increase pace later. Use this initial training to get used to running. If later you find that maximizing speed is important to you, then go for it.
Good luck and welcome to the world of running!
I just want to run a 5k, keep fit and feel strong in my middle age years and beyond. Your advice is appriciated. I will try to keep that in my mind during my next run. It feels good to go fast though, so no promises..lol
It feels good to go fast, until it doesn't.3 -
bluesmanhart6679 wrote: »When you are a beginner like I am, how do you determine what pace is right for one to jog? Thanks
Run at a pace that you can sustain for the planned interval, that pace will vary depending on the time/ distance.
For endurance running there are a number of approaches, but by far the simplest is the talk test. Run at a pace that allows you to talk in short sentences, some would suggest singing.
Responding to your other comments, different paces deliver different physiological improvement. C25K as an interval based approach is helping to build aerobic capacity. That's best delivered through a moderate pace.
Essentially C25K is aimed at getting you running continuously for 30 minutes, not running as fast as you can for 90 seconds then taking a break. The challenge with going all out is that you can lose form, which makes you more fatigued, hence getting less training effect, and increasing your risk of adverse effects. You don't appreciate that you're injured until after its happened.0 -
I appriciate the council of all. thanks0
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bluesmanhart6679 wrote: »The right pace is slow enough to accomplish your distance/total time goals for that session. Most beginners go too fast and burn out. I think 12:09 is quite fast for week 3 which as I recall is only about half run, half walk. The goal of C25K is to get you to where you can run for 30 min straight. For most people this is not going to be 5k. The pace truly doesn't matter. Good job and keep it going!
yes, it is 90 sec run, 90 sec walk, 3 mins & 3 mins, then repeat. i feel pretty good running the speed I am ( i do take a slower pace during the 3 min run sections). If I am not injuring myself, which I place at a high priority, how is pushing myself to be as quick as I can, not a positive path toward my goal? Thank you for your advice and supportive words.MeanderingMammal wrote: »bluesmanhart6679 wrote: »When you are a beginner like I am, how do you determine what pace is right for one to jog? Thanks
Run at a pace that you can sustain for the planned interval, that pace will vary depending on the time/ distance.
For endurance running there are a number of approaches, but by far the simplest is the talk test. Run at a pace that allows you to talk in short sentences, some would suggest singing.
Responding to your other comments, different paces deliver different physiological improvement. C25K as an interval based approach is helping to build aerobic capacity. That's best delivered through a moderate pace.
Essentially C25K is aimed at getting you running continuously for 30 minutes, not running as fast as you can for 90 seconds then taking a break. The challenge with going all out is that you can lose form, which makes you more fatigued, hence getting less training effect, and increasing your risk of adverse effects. You don't appreciate that you're injured until after its happened.
If you're able to set/keep a 90 second pace and a 3 minute pace, and next week you're able to continue that with the 5 and 8 minute intervals, you're well on your way.
It's always better(from an injury perspective) to run a little slower than you feel like you can/should in training.
If you end an interval thinking, I could have done better. then that was the right training pace.
If you feel "I could have done a lot better", then maybe pick it up just a hair. But in training, whether road/cardio or gym/strength, you generally want to have one more in the tank. Just one.... or 2... not 3 or 5.
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bluesmanhart6679 wrote: »bluesmanhart6679 wrote: »how is pushing myself to be as quick as I can, not a positive path toward my goal?
First, congrats on your C25K progress. Next, pacing yourself is the most difficult, and most mental, part of running (note I did not say jogging ). I'm going to make an assumption here that your running will be distance running, not sprints. 5Ks, 10Ks, maybe even half marathons. You might be able to run 'as quick as you can' for maybe a mile, but not an endurance race or run. That is where pacing is important. You will hear some people say you should leave it all out on the course, but I believe otherwise. We each have our own goals and reasons for running, but I would rather enjoy my runs than feel I'm about to die at the end of a run.
The best advice I received when doing C25K was that if you can run any slower, you are running too fast. There will be plenty of time to increase pace later. Use this initial training to get used to running. If later you find that maximizing speed is important to you, then go for it.
Good luck and welcome to the world of running!
I just want to run a 5k, keep fit and feel strong in my middle age years and beyond. Your advice is appriciated. I will try to keep that in my mind during my next run. It feels good to go fast though, so no promises..lol
Train for the long term. You say that you'll stick with a 5K distance but that's what we all said when we started. If you find the right pace and learn to run easy, trust me when I say that it won't be long until you start having those runs where you feel like adding another mile or so at the last minute. 5K will soon become your shortest run of the week!3 -
bluesmanhart6679 wrote: »The right pace is slow enough to accomplish your distance/total time goals for that session. Most beginners go too fast and burn out. I think 12:09 is quite fast for week 3 which as I recall is only about half run, half walk. The goal of C25K is to get you to where you can run for 30 min straight. For most people this is not going to be 5k. The pace truly doesn't matter. Good job and keep it going!
yes, it is 90 sec run, 90 sec walk, 3 mins & 3 mins, then repeat. i feel pretty good running the speed I am ( i do take a slower pace during the 3 min run sections). If I am not injuring myself, which I place at a high priority, how is pushing myself to be as quick as I can, not a positive path toward my goal? Thank you for your advice and supportive words.
Because it's easy to run fast for a short time. Harder to keep up that pace for a distance.
Would you rather run fast, or run far?
So going as fast as you can actually isn't going to help you make that goal of going any sort of distance.
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collectingblues wrote: »bluesmanhart6679 wrote: »The right pace is slow enough to accomplish your distance/total time goals for that session. Most beginners go too fast and burn out. I think 12:09 is quite fast for week 3 which as I recall is only about half run, half walk. The goal of C25K is to get you to where you can run for 30 min straight. For most people this is not going to be 5k. The pace truly doesn't matter. Good job and keep it going!
yes, it is 90 sec run, 90 sec walk, 3 mins & 3 mins, then repeat. i feel pretty good running the speed I am ( i do take a slower pace during the 3 min run sections). If I am not injuring myself, which I place at a high priority, how is pushing myself to be as quick as I can, not a positive path toward my goal? Thank you for your advice and supportive words.
Because it's easy to run fast for a short time. Harder to keep up that pace for a distance.
Would you rather run fast, or run far?
So going as fast as you can actually isn't going to help you make that goal of going any sort of distance.
thank you for your advice, I will take it to heart. I am definitely not sprinting, or running as fast as I can, but I will be mindful to sliw down on my next run day.. all the best!0 -
Train for the long term. You say that you'll stick with a 5K distance but that's what we all said when we started. If you find the right pace and learn to run easy, trust me when I say that it won't be long until you start having those runs where you feel like adding another mile or so at the last minute. 5K will soon become your shortest run of the week!
I was there. I'll just do 5K three or four times per week, just to get a bit of exercise. Next up, developing a training plan for back to back marathons during the taper for a 50 miler...0
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