those who have done C25K...I need your opinion...

danibee41989

SOOOO, I have my first 5k next sat (June 11th), but I'm only on C25k Week 7, Workout 1, which I will be doing tonight. Should I stick with the program or should I maybe do two workouts of each week so I could fit in week 9. this is the plan I'm going by http://www.coolrunning.com/engine/2/2_3/181.shtml. Also any tips before I run my first 5k?!!!

LorinaLynn

I wouldn't run more often, but maybe a longer distance/time. IE... maybe do W7D1 as the suggested 25 minutes, W7D2 at 28, W7D3 at 30. And maybe one day where you see how long it'll take to go the full 5k. Be sure to give yourself at least two days of rest between your last run and your race.

I usually did more than required on each week of C25k, usually adding more intervals, or a few extra minutes to each run. I don't remember exactly, but I know I did the 25 minute run at the end of week 5 instead of week 6, just to see if I could do it and did 30 minutes during week 7. From there, I kinda drifted away from the plan and just started running the full 5k plan, then worked on longer distances since my first race was a 4.5 miler.

Good luck on your race! I personally like to carry seedless grapes with me when I run. It's like having a tiny drink that doesn't spill or dribble down your shirt.

Imvidal

I'M JUST IN WEEK 4 SO I CAN'T BE MUCH HELP, BUT I DO LOVE TO SEE PEOPLE THAT ARE GETTING RESULTS.

I DO EACH WEEK 5 TIMES A WEEK NOT 3, I DO 3 DAYS ON THE TREADMILL AND 2 OUTDOORS. GOOD LUCK ON YOUR RACE!

wiffe

Personally I would on my next run just listen to the Week 9 and see hwo far I could go.

funfitfoodie

Just keep working on the c25k as normal and run the 5K. Plenty of people I know ran their first 5K before week 9.

theMightyAnt

Good luck with it. I'm on week 4 and have a 5K scheduled for 5 weeks. So i'll be interested how yours goes.
I spoke to a personal trainer friend who suggested that I do some sprint training to increase anaerobic performance and volume of oxygen (vO2) as that seemed to be my weaker area. In addition it helps build strength on the muscles.
Nothing heavy just 10-15 minutes of short burst explosive sprints followed by a rest after each.

lawkat

Don't try to ramp up your running schedule to get to week 9. You could actually do more damage than good and strain something. Just finish out week 7 which is 25 minutes. When you run your 5k, just run it a little slower than anticipated if you want to run the entire thing.

You might surprise yourself and finish it. Sometimes when you are all jazzed up and you are feeling a really great vibe from the other runners, it might give you the energy to finish a 5k.

I did the C25K in the 9 weeks and just ran my first 5k. the last time I ran in a 5k race it was 2002. I am now moving on to training for a half marathon over Labor Day weekend, which I now I will be able to do.