Running Advice?
minorlight
Posts: 11
I am happy to report that I have just begun week 8 of Couch to 5k and completed day one - 28 minutes of solid running - with no issue. Eight weeks ago, I could never have accomplished this milestone. I see no reason why the final week of running - 30 solid minutes - will be an issue. This is a huge personal success and I am extremely proud of myself. I can't say that enough.
But.
(There's always a but, isn't there?)
BUT... I have some issues. I need MFP's advice, please.
During this process, I have been singularly focused on run times rather than distance. The app I'm using on my iPhone doesn't specify distance, just duration. So when I say I can run for 28 minutes solid, I mean it. I don't stop and I don't walk.
However, my actual pace is... well... slow. It's not a run so much as a jog. (I hate to admit that.) In order to complete the 28 minutes, I am running at slow jog to very slow jog to very, very slow jog. I can "run" 1.77 miles in 28 minutes, making my average pace about 15 minutes/mile.
I was really hoping to sign up for a 5k in September (about 3-4 weeks after I finish the C25k program) but I am concerned that I'm too slow.
It would probably take me the better part of an hour at this point, and that seems pretty sad for a 5k time.
Is this another issue of just needing to be patient? Will I just naturally get faster as I run more?
Does anyone have any suggestions about how to increase speed? I have had SO MUCH success with using a training app. Is there another one out there that can help me use interval training (like maybe short sprints between jogs) to increase my speed?
Any advice would be much appreciated. Thanks in advance.
But.
(There's always a but, isn't there?)
BUT... I have some issues. I need MFP's advice, please.
During this process, I have been singularly focused on run times rather than distance. The app I'm using on my iPhone doesn't specify distance, just duration. So when I say I can run for 28 minutes solid, I mean it. I don't stop and I don't walk.
However, my actual pace is... well... slow. It's not a run so much as a jog. (I hate to admit that.) In order to complete the 28 minutes, I am running at slow jog to very slow jog to very, very slow jog. I can "run" 1.77 miles in 28 minutes, making my average pace about 15 minutes/mile.
I was really hoping to sign up for a 5k in September (about 3-4 weeks after I finish the C25k program) but I am concerned that I'm too slow.
It would probably take me the better part of an hour at this point, and that seems pretty sad for a 5k time.Is this another issue of just needing to be patient? Will I just naturally get faster as I run more?
Does anyone have any suggestions about how to increase speed? I have had SO MUCH success with using a training app. Is there another one out there that can help me use interval training (like maybe short sprints between jogs) to increase my speed?
Any advice would be much appreciated. Thanks in advance.
0
Replies
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Yes, you are doing exactly what you are supposed to be doing and focusing on completing the time.
Yes, new runners get faster simply by running more. Another way to increase your speed (even though it won't feel like it!) is to find a route with hills to do once a week. You'll feel like you're trudging up them, and you will be, but after a few weeks you'll find your overall speed increases.
And yes, go ahead and enter your 5K no matter how slowly you think you run!
I'm sure there are apps that allow you to program intervals, but you don't need those yet.0 -
Yep, be patient. It's common, I would say way more common than not, to finish C25k not being able to run 5k within 30 minutes.
If you think that it will bother you to have a longer 5k time, you can often check last year's race results online for different races. That way you could pick a race where there are more people in your time range. The first 5k I ran had a ton of slower people (like me.) The second one, I had a big improvement to my time (still in the 35 minute range) and I was the 5th to last runner. Different races draw different participants but there are so many 5ks that you can usually find one that fits you well. I will say, though, that every 5k I've been to has been really good support-wise. The people who finish earlier and their family and friends are good cheerleaders for the later finishers.0 -
5Ks are great because it's getting you in the positive environment and lets you run with others in various levels of fitness. It's not about just gauging yourself or against others but about completing something as best you can with others wanting the same goal. It can be a great motivator, both after racing and training for the next. After my first 5K, I knew where I wanted to improve and immediately looked for the next race so that I gave myself a timeline to train towards. So go for it! It may seem slow but the endurance and cardiovascular improvement will come. Just hafta have the patience and keep pushing.0
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At this point in the game, the more you run the faster you will get. It really is that simple.
Focus on the program with the running times. Keep on going with it. Once you get to that last week I would just keep repeating it up until race week and your times WILL come down just simply by putting the miles in.
SIGN UP FOR THE RACE>
It will keep you motivated. On race day.....dont start out too fast or it could doom you! Y0 -
My fastest 5k time so far is 54 minutes and I was by no means the last. Turtles might flip me the bird while passing me on the right, but I don't care 'cause I get a t-shirt. And every time I'm just a little faster. Go for it!0
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Pretty standard. I think I was running for 45 minutes straight and only then hitting a 5k after c25k. I noticed that I could walk as fast as I could run at that time. I was disheartened until I realized that before c25k I could still walk that fast, but couldn't run for more than 30 seconds, and now I could run 45 minutes.0
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If you're really looking to up your speed, after c25k is over, maybe consider setting up small competitions for yourself.
I'm new to running as well, and when I run long distances, I basically end up holding running form, but I'm running so slow that I mind as well be walking. So lately, I've decided to run shorter distances, but attempt to do them faster.
Again, new to running, but an example:
I headed out last Friday and did 1.2k; that's not a particularly long distance, and I completed it in 8 minutes, but that means that I was doing closer to a 12min mile pace, where when I run longer, I get into things that resemble more like the 15-18 minute mile. I did the same run yesterday, but shaved 12 seconds off my time, and that was a great feeling, because it meant I was running faster and pushing myself harder.
I'm planning to start setting a goal at the beginning of each week to try to get slightly faster, and then, once I hit my time goal, increase the distance (say to 1.6k, which would be a mile) and repeat.0 -
Stick with it!! Don't give up. You will get faster. I am sure there are apps out there that will program intervals for you to follow. Even a simple one minute fast, one minute recovery segment will work, or add a fartlek session to a run once per week -- it doesn't have to be structured. http://www.women-running-together.com/fartlek.html
I'm with everyone else in encouraging you to sign up for the race. When that day comes, definitely don't start off too fast, but you might also be surprised what kind of energy and motivation fellow runners and race day adrenaline can provide!
You're making huge gains. Again, stick with it!0 -
I'm just here to say that I'm a slow runner too. I'm down to about a 12-13 minute mile now, but started around 17. I'm still considered quite slow in my "group", but that's ok with me. At least I'm doing more that the people on their couches watching tv, right?! :laugh: Now that you have the stamina to jog for 28 minutes, just keep doing it. You'll find that your speed will increase naturally as you continue.
And way to go on completing the program! :flowerforyou:0 -
My fastest 5k time so far is 54 minutes and I was by no means the last. Turtles might flip me the bird while passing me on the right, but I don't care 'cause I get a t-shirt. And every time I'm just a little faster. Go for it!
^^ This! OMG This. And, I just literally laughed out loud in my office!
OP - sign up for the race. You can RUN - and don't discredit yourself by saying you only jog - a 5K. It's mind over matter. At this point, you can run 28 minutes so there is no reason you can't run 30 minutes, or 35 minutes. AND, to be quite honest, even if you choose to walk portions of the race, there is no shame in being last! There will be others that walk the whole thing and there will be people that finish in 17 minutes. Worry about YOU, and you alone!
I would worry MUCH less about your speed, and start working on your distance, or just running further time wise which will equal further distance.
Tell yourself you are going to run an extra minute each time you go out. It is ONLY a mintue, right? Anyone can run an extra minute. Or, just start running further -- pick a stopping point you have never made it to before -- the neighbor's mailbox, the stop sign at the end of the road, or an extra lap at the track. Small gains each time out with get you there in no time.
I preach, preach, preach to all my running friends that there are no SHOULDS in running. What you do is what you do. It's so uniquely you and it's all great!0 -
I'm new to running as well, and when I run long distances, I basically end up holding running form, but I'm running so slow that I mind as well be walking. So lately, I've decided to run shorter distances, but attempt to do them faster.
For a newbie runner most speed gains come from adding distance, Rather than focusing on adding metres to a very short distance, focus on adding time to a longer distance, and the speed comes with that.
Many people who finish C25K can't complete the dsitance in 30 minutes, but by adding to the 5K distance, perhaps as much as going onto a 10K programme, the time for the 5Km comes down.
From a personal perspective, my 5Km time reduced by several minutes when I trained to 10Km. I started at about 34 minutes for 5Km, and got down to 27 minutes by the time I was running 10Km. Now that I'm on a half marathon programme I'm down to 24 minutes. I now rarely run less than 10Km, but the speed is improving steadily.
I'd also note that speedwork; intervals, tempos and Fartlek runs don't really deliver much benefit until the aerobic base is built by running longer distances.0 -
Believe it or not, you're not going to get faster by running faster. You'll get faster by building slow, easy miles. Add more time on your feet and you'll get rewarded in the long run.0
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During the race, you will run faster. It just happens with the adrenaline and the excitement and the crowds. However, to increase your speed in the meantime:
1. Run with faster people. You'll find that you'll challenge yourself more.
2. Run using the 10 to 1 cycle. 10 minutes of faster running with a 1 minute walking break.
3. Intervals of any kind. I generally use a 2 min slow - 1 min fast but I've seen 3 min slow, 30 secs REALLY FAST.
4. Hills as a previous poster mentioned are also amazing.
- remember to ice your muscles after running. speed training can be hard on the muscles.0 -
Agree with all the other posters. Keep pushing on and it will get better and better! SIGN UP!!! You won't regret it. It's an amazing experience!! :happy:0
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I'm new to running also. I started in late May. The first time I ran three miles it took me 48 minutes. My daughter has been training me by doing intervals, hills and long distances. My first 5K time was 31:55. I was so excited! We started by running three days a week and now four. Rest days are very important.
Definitely do the 5K! It will keep you excited about running and wanting to better yourself. Enjoy!0 -
Also if you are trying to increase your 5k speed on your training runs run farther I would say keep just ruinning (jogging) till you can go for 60 minutes non stop by them im am sure your 5k speed will be around 30 minutes.0
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I ran my first 5K last year in 40 minutes. This year I did a 5K in 37 minutes. I am by no means fast and by no means last! I have found that running with a bunch of people in a 5K is the only way I really improve my speed. When I run on my own and do a 5k, I don't see much improvement. The atmosphere of everyone there running and trying to kick butt will definitely help. Go do your 5K and give it your all! You will improve over time!0
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I am happy to report that I have just begun week 8 of Couch to 5k and completed day one - 28 minutes of solid running - with no issue. Eight weeks ago, I could never have accomplished this milestone. I see no reason why the final week of running - 30 solid minutes - will be an issue. This is a huge personal success and I am extremely proud of myself. I can't say that enough.
But.
(There's always a but, isn't there?)
BUT... I have some issues. I need MFP's advice, please.
During this process, I have been singularly focused on run times rather than distance. The app I'm using on my iPhone doesn't specify distance, just duration. So when I say I can run for 28 minutes solid, I mean it. I don't stop and I don't walk.
However, my actual pace is... well... slow. It's not a run so much as a jog. (I hate to admit that.) In order to complete the 28 minutes, I am running at slow jog to very slow jog to very, very slow jog. I can "run" 1.77 miles in 28 minutes, making my average pace about 15 minutes/mile.
I was really hoping to sign up for a 5k in September (about 3-4 weeks after I finish the C25k program) but I am concerned that I'm too slow. It would probably take me the better part of an hour at this point, and that seems pretty sad for a 5k time.
Is this another issue of just needing to be patient? Will I just naturally get faster as I run more?
Does anyone have any suggestions about how to increase speed? I have had SO MUCH success with using a training app. Is there another one out there that can help me use interval training (like maybe short sprints between jogs) to increase my speed?
Any advice would be much appreciated. Thanks in advance.
focus on completing the 5k first. Then take it mile by mile to work up your speed buy running single miles at a time, rather than trying to run 3 miles at a quicker speed. just remember that you're still moving faster than those sitting on the couch
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I did my first 5K on July 13 without the couch25K app. My goal was to finish. I had already been walking 2.4 miles in 40 minutes, so I was pretty confident I could finish in 1 hour and 15 minutes (last finisher of the previous year). I'm in Texas, so I knew it would be hot, but I wanted to do it. I trained very little. I did my first 3.1 miles 3 days before the race, but I completed it. The day of the race I was nervous about screwing something up, but they had a walker group. I knew I was going to walk most of it. My time ended up being 52:22 minutes. I loved it! I got so addicted, I couldn't wait for my next one. I'm signed up for another on Aug. 30, and another one on Sept. 21 after my couch25K is completed. I'm so dedicated to the idea of being a runner that no one will stop me. I am writing all this to tell you that you won't be laughed at. You won't be mocked. You won't be slowing everyone down. It sounds intimidating, but there were a lot of people slower than me. There were some people that looked heavier than me. In the end, it so worth it, and I'm so eager for my next 5K and the one after. I'm completely and totally addicted.0
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Congratulations! I am beginning week 3 and you have inspired me to keep on pushing. I too am S-L-O-W, but I just keep going. Let us know how it goes for you!0
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I am happy to report that I have just begun week 8 of Couch to 5k and completed day one - 28 minutes of solid running - with no issue. Eight weeks ago, I could never have accomplished this milestone. I see no reason why the final week of running - 30 solid minutes - will be an issue. This is a huge personal success and I am extremely proud of myself. I can't say that enough.
But.
(There's always a but, isn't there?)
BUT... I have some issues. I need MFP's advice, please.
During this process, I have been singularly focused on run times rather than distance. The app I'm using on my iPhone doesn't specify distance, just duration. So when I say I can run for 28 minutes solid, I mean it. I don't stop and I don't walk.
However, my actual pace is... well... slow. It's not a run so much as a jog. (I hate to admit that.) In order to complete the 28 minutes, I am running at slow jog to very slow jog to very, very slow jog. I can "run" 1.77 miles in 28 minutes, making my average pace about 15 minutes/mile.
I was really hoping to sign up for a 5k in September (about 3-4 weeks after I finish the C25k program) but I am concerned that I'm too slow. It would probably take me the better part of an hour at this point, and that seems pretty sad for a 5k time.
Is this another issue of just needing to be patient? Will I just naturally get faster as I run more?
Does anyone have any suggestions about how to increase speed? I have had SO MUCH success with using a training app. Is there another one out there that can help me use interval training (like maybe short sprints between jogs) to increase my speed?
Any advice would be much appreciated. Thanks in advance.
Congratulations! You're doing great!
Your pace is good for this where you're at. Keep at it. You will speed up in time.
Doing the timed version of C25K, you just need to concentrate on the time. After graduation, you can start to add more time to reach the 5K goal and with practice that time will keep getting lower. I'm very slow, too, (I blame it on age. LOL!). When I graduated, I was running about your speed and finished running (no walking) my first 5K distance in 50 minutes. In the past 1 1/2 years, I've decreased that speed to about 38 minutes and, although that's slow progress for some, I'm still progressing and getting faster. Keep running. It will happen.
As a beginner, the way to increase speed is to increase distance. Slow down and run a longer distance than you usually do. After a few times, run your usual distance. You'll find you've sped up a bit.
As for the 5K race in September, enter it, do your best. You'll finish the distance even if you walk some of it and you won't finish last. You'll do great.0 -
This is fantastic advice, thank you. If I can jog for 60 minutes, I don't see how I couldn't fully run a 5k. Awesome!0
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If you are increasing distance don't focus much on the time but when you are running the same distance it can be fun to hit a new personal best. If you have a smartphone get an armband and install an app that uses GPS to track your distance and time/pace. I use Runtastic but I hear good things about Runkeeper too. I have bluetooth headphones for music but you can use the phone speaker to readout your pace per mile or kilometer. Sometimes you will just feel good and say wow I can pick it up a bit and hit a new record. It also helps when up your route to know your distance.0
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Congrats on completing the C25K program, it really is a great way to start running. I agree with that which most people hear have said...just keep running. The more you run, the better you will get, the easier it will feel and the more you will improve.
I am in a similar spot. I completed the program last month and have a 5k Sunday. The past few weeks I've been running 2-4 times a week, up to 2.5 - 3 miles each time. Some days are still really, really tough, but others I feel incredibly strong. This week I tried adding in a hill run...went very slow and didn't get as far as usual, but I can see where it will make me stronger and a better runner.
Just be careful of injury! I think it's really easy for us new runners to push too far trying to improve quickly. But slow and steady is the right path to get stronger, faster and run longer.
Keep at it!!0 -
Congratulations! I am beginning week 3 and you have inspired me to keep on pushing. I too am S-L-O-W, but I just keep going. Let us know how it goes for you!
Thank you! You can TOTALLY do it. It's such an amazing experience!0 -
Everybody already said everything, so I'll just add:
WOO HOO! YOU CAN RUN FOR 28 SOLID MINUTES!!!! DID YOU EVER THINK THAT WOULD BE YOU???!!!???
:bigsmile: :drinker: :bigsmile:
:bigsmile: :drinker: :bigsmile: :bigsmile: :drinker: :bigsmile: 0 -
From one slow runner to another,
You just started running 8 weeks ago and you can run without stopping or walking for 28 minutes. You're doing great!
The human body has 2 speeds walking or running. Who cares if you run slowly? You are running. Isn't that what you set out to do?
Your speed will improve as you a) increase your distance b) tackle hills c)run fartleks / intervals d) challenge yourself & stretch your limitations.
Trust the process and enjoy the journey.0 -
I always have 2 goals for any race I enter:
1. Finish
2. Finish upright.
What place I finish in doesn't matter as long as I meet the above criteria! Adrenaline on race day usually kicks in, though, and many people find they run longer and faster than usual.
So, enter your race....plan to finish, and finish upright (and collect the t-shirt and/or finisher's medal).
Repeat as often as you like. Medals and t-shirts will accumulate, and times and distances will improve.
Guaranteed!0 -
First, I do want to say congratulations! It's not easy to run for that amount of time, and the fact that you want to keep going is awesome! Don't ever give up!
This worked for me, so the approach may not be feasable for others. I never did a C25k or anything like that. When I started running, I found a route with a given distance- a mile, 5k, whatever. I would run it every other day, or every two days, depending on my knees. I always did the distance, not worrying too much about the time (but always pushing myself). If I needed to stop to walk or catch my breath, I would. Eventually, I was able to go the entire distance without stopping. From then on, I would try to go a little faster. Not a lot, just a second or two better than last time. Once I got comfortable with the distance and time, I would add more distance. That helps a lot too. Once I started going for 8k, I saw my 5k time improve a lot.
My first 5k was one year ago in September. I will be signing up for the same race again this year. I'm hoping to drop 4 or 5 minutes from last year's time.
Hope this helps! Good Luck!0 -
I too was a 15 minute miler once. I would suggest the Run Keeper app. You can set it to tell you your pass at set time or distance marker. Then slowly try to not a few seconds off your mile time. When running/jogging pick a speed where you can still talk in complete sentences without gasping. Remeber walking is NOT a bad thing. I take a minute walk break every two miles and I still average a 10 minute. The key is to only walk a minute.
As for the 5k, do it. You will see your progress in action. Don't worry about being the last one, there are always walkers at 5k's
Good luck0
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