Question for experienced runners

tarisa01

Hey, so I’m new to running. Really new. I’m 23, 5’3” and 200lbs. I’ve never ran in my life.

Now, I started doing the couch to 5k app and figured I need to go 6mph to run the 5km suggested in this program by the end. So I started and almost died for three weeks. I repeated workouts and after the run sections I would nearly throw up, I was light headed. Wasn’t good.

So my friend told me maybe I should slow it down to 5mph. I gave it a go today and went 5 minutes without stopping with two minute walk breaks 4 times. With couch to 5k, I was doing 1.5 minutes and it was more exhausting with two minute walk breaks 4 times over.

My question is this: which is better? Speed or distance? Should I continue at 5mph until I can run the 5k then slowly work up to running 6mph or should I continue running the 6mph workout? Thanks.

Purplebunnysarah

Run the specified time intervals and do NOT expect to complete 5K in 30 minutes. Most novice runners will not. Use C25K to build your capacity to run for 30 minutes straight at an easy pace. You should be able to carry on a conversation (or sing to your music if running alone).

I repeat - don't aim for any sort of speed. C25K is building the cardiovascular and musculoskeletal endurance to run for 30 minutes straight.

On my very best day I ran 4km in 28 minutes doing speed work on a treadmill and I've been running for a year and a half.

MeanderingMammal

Run at a pace that you can sustain for the entire period, that's how you get the CV and musculoskeletal benefits. Over time your place will improve.

TavistockToad

Run for distance, don't worry about time.

jamesnexusseven

I'm new too so I feel your pain. I have a set route I follow every other day I go running. I do not follow a programme. I just try to increase the distance I can go before I stop for the first time.

My route is currently about 3.1km which I complete in about 23-26 minutes. I stop and walk about 2-3 times. My best is 2.3km without stopping. I was ill last week though (dizzy) so didn't run at all. It's affected my run last night and Sunday night.

Good luck to you though. Just try and go for distance. I think keeping an eye on your time and trying to improve it over time is the best way. Your better to jog for 15 minutes instead of sprinting for 30 seconds. It's the sustained excersize that will help you.

James.

rheddmobile

Most women, unless they are reasonably young and fit, will not be able to complete c25k by running a sub 30 minute 5k. Many petite women run even slower than 5 mph. The idea is to run 30 minutes at an "easy" pace where you could talk to someone. When you first start out there may be no running pace that is that easy, but it will come with time!

After the middle run where you run 20 minutes for the first time, what my husband and I did was swap to running the suggested distances rather than the time, which meant that we "graduated" by running 5k in I think 38 minutes or so, instead of running a shorter distance for 30 minutes. We had a 5k race coming up and wanted to be able to run the actual distance, not just finish the program. But it's not all that important really, since once you can run 30 minutes your body starts changing and you will find you can run longer.

It wasn't until we had been running 5ks for several months that we first ran one under 30 minutes. I recently won my age group (50-54) at a local race by running 31:28. A lot of people can't run sub 30 minutes.

bjdw_1977

When I first did C25K I didn't track distance at all, I just used an interval timer. It took me an extra week because I failed on one session and repeated that week. I can't remember which week but there is one that is a biggish step up from the previous and it took me two attempts, but it doesn't matter if it takes two attempts or 12, just keep hacking at it and the improvements will come.

RunForPizza88

Honestly, don’t worry about the speed. You are getting out and doing it which is great! For your weight at that height I think your suggested speed of 5mph is just fine but if I were you I wouldn’t focus on pace for now!

You’ll be surprised too, as you drop weight and have more practice running, you’ll naturally get a bit faster and/or your current pace will begin to feel easier.

Female here 5ft1 can run 5k in under 23mins but my general runs during the week are slllooooowwwww, about 6.3mph so if that helps to put it in to perspective for you I don’t think you need to worry about running 6mph!

You’re doing great!! Just enjoy it

girlinahat

if it helps, when I started c25k my walk breaks were at 3.2mph and my runs at the beginning were at 3.7mph. I think throughout the entire programme I never got faster than 4.2mph.

the object is to build cardiovascular endurance. You muscles will get stronger faster than your cardiovascular system which is why the programme is designed to ease you in gently. Go too fast during the run intervals, and when you hit week five and try that 20 minute run you will fail and keep repeating weeks.

I think it is better to run slowly and not repeat weeks, than to try and go out too fast and give up. Chances are you won't get to distance in the time - I think my first 5k was 34 minutes, and I doubt it's a lot better now. @rheddmobile has some good suggestions on how to adapt the plan.

Keep at it, but honestly, slow down. Even if you could walk faster than your 'run' speed, it doesn't matter, the programme is about increasing endurance, NOT making you a fast runner - that bit comes later.

tvm1970

tarisa01 wrote: »

My question is this: which is better? Speed or distance?

Neither. The best method is time on feet. Think about working up to running for 30 minutes over the nine weeks instead of aiming for a particular distance.

Speed isn't important, that will come later.

Distance isn't important, that will automatically increase as your duration does.

Endurance and time on feet is the way to start.

eleanorhawkins

As everyone else has said, forget trying for speed, that way lies disappointment at a perceived inability to do something very few people can actually do without a LOT of training, as well as injury. The best advice anyone gave me when I was doing C25k was "if you think you're going too slowly, slow down!" closely followed by "make sure you're going slowly enough to be able to sing". The day I actually put that into practise was such a lightbulb moment, suddenly I could actually keep going and run for the specified time intervals without feeling like I was about to keel over and die! My husband can walk faster than I ran during those intervals. I still take about 38-39 minutes to run 5km comfortably (we're not talking races here, just a comfortable day to day run).
Although an awesome programme I would recommend to everyone, I think C25k is badly named and raising false expectations. It should be Couch to 30 minutes, but of course that doesn't have quite such a ring about it.

funjen1972

Nice job on starting to run! You will be amazed at the benefits of your hard work.

My best advice to you is slow down. There are still times when I push it too hard on a long run and almost run in place to catch my breath so I can finish the distance without stopping.

Slow and steady is the way to go when you're starting out. Speed will come with time.

susanpiper57

I started running about 8 years ago, and I was never able to run more than a couple of miles without walking a bit. Eventually I figured out that I was going too fast, and I slowed it down and built up my endurance so that I could run double digit miles without walking. Once you build up your endurance, your comfortable pace will naturally get faster. As someone else mentioned, try to run at a pace where you can talk a bit while running, that is your sweet spot for every-day runs. You can work on speed after you've gotten your body used to running. Good luck, running is my favorite way to exercise, the mental benefits are great!

jjpptt2

tvm1970 wrote: »

tarisa01 wrote: »

My question is this: which is better? Speed or distance?

Neither. The best method is time on feet. Think about working up to running for 30 minutes over the nine weeks instead of aiming for a particular distance.

Speed isn't important, that will come later.

Distance isn't important, that will automatically increase as your duration does.

Endurance and time on feet is the way to start.

Agreed. Which is better depends on goals and where you are as a runner. For you, time should be most important. But specifically to your question... For most people, more time translates to more distance... so between speed and distance, focus on distance.

oilphins

Every one here is right. Don't worry about your speed and how fast you finish. That will come with time as you get your cardio up. When I first started running, I had to stop numerous times doing a 5k. Then it became only 5 times, then 4 and so on until I could do a full 5k without stopping. I've been running now seriously for about 10 years and have done 7 half marathons and now try for better finish times. Eventually once you get to the point where you can do 5k without stopping, you can then try to get faster but just focus on getting your cardio up before you try anything new. I was also about 200 pounds when I first started and am now at about 175. Running will get a lot easier when you weigh less as well, especially on your knees. Good luck to you.

fitoverfortymom

TavistockToad wrote: »

Run for distance, don't worry about time.

This. Just go slow when you run. Slower than you think. Truly run at a pace that allows you to have a conversation. Stick with it. If you enjoy it, then keep doing it. Many of us started exactly where you are.

Think about participating in the MFP monthly running challenge thread to keep setting goals for yourself: https://community.myfitnesspal.com/en/discussion/10698516/october-2018-monthly-running-challenge

UltraRunnerGale

I am an ultra runner. I didn't start out an ultra runner, though. My first 5Ks were way before C25K programs. I would walk 2 minutes and run 2 minutes. SPEED KILLS!! Run a speed that you can maintain, otherwise you will get discouraged and give up. Speed will come, or not. I'm not fast and never have been. I started running road races 16 years ago and ultras 9 years ago. Don't let others run your races for you!! Good luck in your journey!!

Tacklewasher

I know my first 5K, after completing the C25K, still took about 40 mins.

Slow down so you can run the time intervals while doing the program. When you can run the full 30 mins, you can start working on speed (slowly).

kdbulger

It's okay to be ridiculously slow (I am!). Find a C25K app that focuses on time intervals, follow it as far as you can, then add minutes until you reach 5k at whatever is a easy, slow pace for you.

I'm pretty new to running myself, and what I'm learning is the harder I push, the harder my body rebels. The key to running is that it's a long game, and that the majority of your runs (especially as a newbie!) should happen at your easy, conversational pace.

mbaker566

i've been running for a few years and i still run 33min 5k on my best day.
speed (hopefully) comes with time.

firef1y72

I didn't break the 30min 5km until around a year after I started running, (and specifically training to build speed). C25K is a great program to follow but the best advice I got was to slow down and then slow down some more. Once you're running the 30min you can extend the time you're running for until you're up to 5km, 10km, half marathon, marathon or whatever and speed will normally follow with the help of such delights as hill and sprint intervals

hesn92

I am on week 8 of c25k, and when I run 28 minutes, I'm only getting 2.4 miles, so it will definitely take me longer than 30 minutes to get 5k. C25K is a bad name. It should be C230minutes.

I agree with everyone else, definitely go as slow as you need to. Your goal is to build endurance first, speed will (hopefully) come after that...

BrianSharpe

tarisa01 wrote: »

My question is this: which is better? Speed or distance? Should I continue at 5mph until I can run the 5k then slowly work up to running 6mph or should I continue running the 6mph workout? Thanks.

I would not concern myself with speed at this stage. You're building you aerobic base.

You may be surprised to know that even experienced runners will have long workouts running at very slow speeds.

Take your time and focus on being able to, eventually, running 5K non-stop then you can think in terms of longer distances and/or faster times. FWIW i think the C25K program is a little aggressive for many new runners, don't feel bad if you have to repeat weeks as everyone progresses at their own rate.

Cbean08

I started running about 8 years ago and I wasn't fast nor could I go for a long time. Over the years of training, I've focused on speed and distance separately.

When learning to run, I focused on distance for 2 days a week, and speed for 1. I'd run a mile as fast as I could and then walk half a mile to cool down. I also had 2 days of running the same course every time and tracking how fast I was doing it in. Eventually, that pace started to get faster because I was getting stronger.

Now, I have my regular pace which is about an 8.5 minute mile. I completed my half marathon slightly quicker than this. I also have my "pushing it" pace which is sub 8 minute mile. This is for runs that are 5-7 miles. And then I have my "fast pace" which is about a 7 minute mile for runs up to 4 miles. A single mile is around the 6 minute mile mark.

With practice, you'll learn what your comfort zone is. You'll know when to push and when to back off. Keep track of your mileage and time. Not every run is going to feel great either and sometimes you just have to do what you can.

It takes time and persistence. And you should be pushing yourself, but not on every run. It's totally okay to go out for a run just to run. Enjoy your training!

DX2JX2

Distance. Speed doesn't matter unless you're actually competing for something.

Though to be fair, you should think about doing speedwork once you start regularly running ~20 miles per week to help with your form and overall development as a runner.

stacimarie1015

Speed is over-rated. Go at a pace that is good for YOU. It took time, but I have accepted that I will never be a 'fast' runner. But I do accept that I AM a runner. Felt odd to claim it for a while due to my pace.

My next goal is to finish a half marathon in under 2 hours, 30 minutes. I've done them in 2:32 and 2:36.

I do feel comfortable doing faster speeds for short periods of time, so while training I'll sprint a bit for 30-45 seconds. I figure that makes up for things like hills where I am bound to slow down!

Not sure I will ever manage a 30 minute 5k, and that is ok. You can compensate by adding an extra few minutes to your training, but probably don't need to worry about that until later in the process.

tarisa01

Thank you so much everyone. This has helped me so much. Since this I’ve gone up to running 6minutes straight at 5mph with 90sec wall break three times and I’m quite happy with that difference from my 6mph running fiasco. Slower is working much better. Once I have endurance down, I will work on speed slowly. Thank you so much.

UltraRunnerGale

BTW..... don't feel weird about being in the back of the pack, either. Truth be told, there are a LOT of walkers in races these days and you will really have to work HARD at being last. When I started running, 16 years ago, there were no walkers and I was dead last (and I mean dead last by a LOT) at every race. Back then, a big race was maybe 100 people (except big city marathons) and I ran many where there were only 20 or so people. Hang in there and most of all, have fun!!