C25k repeating weeks and running speeds.

rtrautmann

Hey everyone,
I recently started c25k (I've technically just finished workout 3 of the second week) and I had some questions.

If anyone has done it, what are their speeds? I've never been athletic nor have I ever been able to run long amounts of time. My best mile run at the age of 14 was 12.5 minutes, and it just went downhill from there. I'm currently walking on 3.3/3.5 and running on 4.5/5 - using a treadmill. The 3.5 is a powerwalk, but I don't really want to just be "strolling" at a 3.0.

I'm afraid to start week 3, and I'm thinking of staying on week two for another week to see if I can start to do it without panting too much. Moving from week one to two was okay, but I looked at the times for week 3 and I don't think I can jog for 3 minutes.

Any advice would be helpful. Thanks!

CaptainGordo

Don't hesitate to repeat a week, or even repeat one day of a week's runs. The beauty of the program is that you can do it at your own pace. You could try doing Week 3, though. You may surprise yourself!

There is a C25K support group here. Feel free to join! http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k

3dogsrunning

With C25k, speed is not a factor. You go at the pace you can sustain for that time. Ideally, you should be able to carry on a conversation while running. Its ok to be a little harder, but if you are breathing way too heavy, slow down, even if it is barely over a walk. The idea is once you can sustain for a certain distance or time, then you can train for speed.

Don't ever be afraid to start the next week. I coached a learn to run program that is based on the c25k and every single week my runners were scared to move up to the next time. every single week, they all did it with no problem.
If you really struggle, then repeat, but at least give it a shot. Let your body tell you you can't, not your mind.

kyrstensmom

I think repeating a week is a good idea if you are really struggling, but keep in mind that you will get better the more you push yourself. I just did Week 7, Day 2 today, and last week I couldn't finish the 25 minute run without walking, but today I did. You just have to keep pushing. 5.0 is a good jogging pace, but don't be afraid to slow it down if you can't finish the run at that speed. Its better to slow down and run the entire time than to stop and walk. Good luck to you!

UhTania

I am doing this program, too! I'm interested to see your feedback. I wasn't sure on speeds either and am not athletic at all either. I am a pretty decent walker, though, when I put my mind to it.

With the program, I tend to spend the first 5 minutes starting at 2.0 then build up to between 3.0 to 3.5. When I am on the walking portion, I try to keep it in that area, too. If you feel you need to do 3.0 during your walk periods, I would do it. As far as the running, I have been doing 5.0-5.2.

I have a friend that is doing the program, too. If she feels she needs to, she repeats a week.

I will say, I think we can do more than we think we can and we just have to push through it. I didn't think I'd be able to run 3 minutes in a row, but now I can run 8-10 minutes in a row TWICE! I'm still uneasy about the 20 minutes in a row suggested for this week, but I am going to just try and do it.

Good luck!!!

rtrautmann

I took your advice, and tried to move onto week 3. I figured it would be okay today if I didn't make it, cause technically week 3 starts on Monday for me. I've got 8 days of running under my belt so far.

I did it!! My calves are on fire, but I did it.

I can't believe I can actually jog for 3 minutes straight. It's such a huge improvement from two weeks ago when I couldn't even jog for a minute.

skylark94

During the walking portions you are supposed to be recovering, so don't think you have to "speed walk" those intervals.

On my first round of C25K I walked at 3mph and jogged at 5mph. When I finished the whole program I went back to week 1 and started doing my intervals at 3mph and 6mph. I just finished week 4 at those speeds, so I am now going back to the beginning and planning to do the entire 9 weeks at 3mph/7mph intervals until I can meet my 2 mile in 18:00 goal.

TourThePast

Couch to 5K is a pretty dumb title. Try thinking of it as Couch to 30 minutes and you'll be far less stressed about the whole thing.

calibri

I walk at 3 and run at 4. It's not impressive, but I'm worrying about becoming impressive after I finish Week 9. Don't be afraid to lower your speeds: the first time through the program is built to build up your endurance first. A co-worker was trying to speed walk at 4.5 and run at 6 when she hadn't run in years. Once she scaled back her speeds, she has been able to progress and increase her speed little by little.