C25k- does speed matter?

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lml1042
lml1042 Posts: 121
in Fitness and Exercise
I'm doing c25k (on day 2 week 3). I'm wondering if speed matters? I'm walking at around 3.8-4.0 mph and jogging at 5.5-6.0 mph. Sometimes I feel like I'm going too slow, but idk if I can go any quicker and get through.

What speeds do you go? Do you worry about speed or just about finishing the workout? I'm new to running, so I'm not sure if speed is really important at first or not.
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Replies

  • MegSommer
    MegSommer Posts: 539 Member
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    From what i gather from the program its all about endurance. Yes distance and speed is important too but that will come after you up your endurance.

    I am on D2W4 and honestly just focus on getting through with out dying. lol. My runs are usually around 5.5 which is pretty speedy for me since i have such short legs....lol (im 5 ft.)
  • leilaphoenix
    leilaphoenix Posts: 839 Member
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    DO NOT WORRY ABOUT YOUR SPEED.
    I was running super slow throughout but by the time I got to the end of week 9 and ran my first race I did it in 34minutes!
  • FairuzyAmanuzy
    FairuzyAmanuzy Posts: 221 Member
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    I'm walking at 3.5 and running at 5.0. It's about endurance and then once you can complete it you can start to worry about speed.
  • Nigelmouse
    Nigelmouse Posts: 22 Member
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    I've completed c25k and I found that some weeks I was struggling so I slowed down until I could complete the session.

    Since getting to be able to run 5k I've slowly increased my speed. I think it's fine to slow down as you'll be building your stamina, and you can always speed up a little at a time as you get fitter.
  • mom2nate08
    mom2nate08 Posts: 299 Member
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    Go at a comfortable pace. You should still be able to carry on a conversation while you run. You can focus on building speed once you are able to complete your 5K.

    I am a slow runner. I usually run at 5.0 - 5.2 and walk at 3.7 - 3.8. It all depends on the person. Congrats for starting the program!
  • Lindseysund8
    Lindseysund8 Posts: 69
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    I am on wek three as well and right now I am focusing on just getting through it and then when im done I plan on focusing on speed. Your speed sounds great! I usually do 5.5 give or take so I would say just do whats comfortable!
  • crazyellybean
    crazyellybean Posts: 999 Member
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    Everyone says don't worry about your speed, but I disagree because I asked the same question not to long ago and decided to not concentrate on my speed and it set me back, because it would take me way to long to run a 5K and I felt like giving up because whats the point of the program if not to run a 5K?! .. Anyway, also I was out of breath come 8 minutes of running because I was taking smaller strides, when you run faster you tend to take longer strides ... so now I am training with a higher speed so that I can get a decent time and accomplish what I set out to do.
  • BerryH
    BerryH Posts: 4,698 Member
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    Speed absolutely doesn't matter. You really shouldn't worry anyhow - many of us who've been running for years would love to get up to the speeds your doing! Just don't panic if you have to cut it back a bit when increasing running time.

    Here are my beginner's running tips, some might help:
    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936
  • lacharp
    lacharp Posts: 66
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    Love C25k! Speed does not matter... it is all about building your endurance. A friend of mine who runs marathons told me that even if during the running intervals I was "running" so slow I could have been walking, as long as I was doing something it would build up my endurance.
  • lml1042
    lml1042 Posts: 121
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    Oh thank goodness! I was feeling rather slow. Sometimes I do have to slow down a bit (around 5.2) but I can pretty much keep at 5.5 without an issue.

    I cannot wait to get my running shoes for christmas! I'm thinking asics kayano's but idk. Any running show suggestions? I have a normal arch if that makes a difference. Price isn't an issue, I want the best I can get.
  • auntv77
    auntv77 Posts: 24 Member
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    You will see people complete a 5k in less than 15 minutes - and you will see people complete a 5k in less than an hour. It is about what is right for you - and what is right for you that day as well.
    Keep in mind that there is a HUGE difference in the feeling and effort of running on a teradmill vs running outside so don't be surprised if your time is quite change when you get outside.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
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    I started C25K about a year ago walking at 3.5 and running at 5.0mph on the treadmill.

    After about 10 months of running, I finished a 5k in 24:59... close to 7.5mph. :smile: Work on endurance first. Speed can come later. And it's not even necessary to go faster. At 5-6mph, you'll still be middle of the pack in most races. The only one you're running against is yourself.
  • BerryH
    BerryH Posts: 4,698 Member
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    Oh thank goodness! I was feeling rather slow. Sometimes I do have to slow down a bit (around 5.2) but I can pretty much keep at 5.5 without an issue.

    I cannot wait to get my running shoes for christmas! I'm thinking asics kayano's but idk. Any running show suggestions? I have a normal arch if that makes a difference. Price isn't an issue, I want the best I can get.
    Go to a specialist running shop and get gait analysis done, which is usually free, and get them to recommend you a pair or two. However comfortable a pair feels just from trying them on, you will save yourself from all kinds of injury down the line by getting the right type for you foot/gait/running style!
  • kellicruz1978
    kellicruz1978 Posts: 170 Member
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    Thanks for posting this! I am on week 5, day 1 today..and I agree, speed doesn't matter. I have been doing my training on my treadmill but Saturday I went jogging outside and was amazed at the distance I could go without stopping.

    Maybe after you finish the program you can do it again and work on increasing your speed.
  • fasttrack27
    fasttrack27 Posts: 324
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    I just finished week 5 (had my big 20 min straight run this morning!) I mostly run on a track or outside, but when i'm on treadmill I find myself at 6.2 run and 4.0 walk speeds. Any more than that is too much for me at this point, and much slower just feels awkward. Listen to your body.

    I've been squeezing in my c25k before spin classes. Thought i'd be super dead afterwards with these 1100-1200 calorie workouts but i've felt great! Pushing thru to the next level makes ya feel awesome!
  • lml1042
    lml1042 Posts: 121
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    Thank you all! I feel so much better. Going to keep pushing through and try running outside too. I actually prefer the treadmill because I can do it while my daughter naps. By the time my husband gets home it's dark out and I don't feel comfortable running in the dark. I'll try next weekend though when he's home during the day. I can't wait to see the difference.
  • veganbaum
    veganbaum Posts: 1,865 Member
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    If you go to the coolrunning site they say you can track your progress using distance or speed, and that the most important thing is to keep going, but not to push yourself to go really fast just because you think you can.I don't know what plan you're using, but the one on coolrunning will say things like "jog 200 yards or 90 seconds." It also says new runners make the mistake of doing too much too soon because some injuries don't show up for a couple of weeks. I'm not a runner, but am planning on starting C25K soon. Just deciding if I want to start in winter. I'm reading up on clothing because my only concern is making sure I don't injur my muscles in the cold.

    ETA: you can also read up on barefoot running. I met a guy who used to have to wear crazy expensive orthotics until he started wearing barefoot shoes all the time (the five finger ones, but there are other styles), for everyday as well as running. He hasn't had to wear orthotics since (I don't think I'm spelling that right). Apparently a lot of people can fix their pronation issues of they use barefoot shoes. I'm going to start with a popular Merrel barefoot shoe, then I plan on moving on to the five fingers. Supposedly it's the atrophying of the muscles in the foot from misuse that cause a lot of foot problems, and barefoot shoes, especially the fivefingers, force you to use those muscles and run with a front strike rather than a back heel strike. But, you'll find different opinions. I've just talked to several runners around here who have said that issues they had went away after going to barefoot shoes, so that, and reading about them, convinced me to try them. If you choose to try them, even just for everyday, you have to read up on the various company's websites - they'll tell you to wear them a little every day until your feet get used to them because you are working muscles that haven't worked in a long time. I'm really excited to get started and try the whole barefoot thing. I would also suggest checking out the book Born to Run. Good luck!
  • Kriszti29
    Kriszti29 Posts: 32
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    I believe C25K is designed for beginners. Or couch potatoes who - probably on high from some drugs or something - decide that they would like to run... :tongue:
    When I completed my first full 5K on the treadmill in September I was doing it just under 45 minutes...
    Now I'm running 3 times a week: one day I do 5k and focus on increasing my speed, another day I take it slower but increasing my distance (up to 6.5-7k by now), the third time is my "Friday lazy run" when I run 5k at a very comfortable speed just to put in some cardio before the weekend. However, my best running speed is still 5mph... and that seems REALLY fast for me. Also, since I decided to train for a half marathon, I adopted run/walking: 3 min run / 1 min walk - and that seemed to be the magic formula for me to keep me going. But I did my C25K as dictated by the app on my phone, no cheating walks in between.

    I find that taking my run outdoors is really difficult... First time I tried I did 3k and completely done my back in... couldn't even walk for days! Then last time I did 3k again, but mostly brisk walking, and some jogging. Elderly ladies with their walking frames were overtaking me while I was "jogging"...
    This is all very strange as I can do 5k indoors no problem so you wouldn't expect such struggles outside- but hey: I can only keep trying.

    I wouldn't worry about the speed until you complete the program. Then, when you get used to the distance your body feels much more comfortable and it will be you who would want a bigger challenge: either speed or distance.

    I'm not a runner - I've never been - so round about the stage you are now I was happy that I did not fall off the mill by the end of the 30-40 minutes. :smile:
  • BobbyDaniel
    BobbyDaniel Posts: 1,460 Member
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    Like has been mentioned, speed doesn't matter...just get in your time and work on building endurance. Speed will come over time after you are done with the program. Just stick with it, it works!
  • AngieM76
    AngieM76 Posts: 622 Member
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    I hope speed doesnt matter. I just started and I am only jogging at 3.6. Thats the fastest I can go and get through it.

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