Keeping Pace

amymeenieminymo

I joined a gym last week and my main cardio is on the treadmill. I do about 33 minutes of alternating walking and running (5 minutes of each with a 3 minute cool down at the end). Now let me first just say I am NOT a runner, so don't laugh at my speeds and times, lol.

I tried couch to 5K last spring and hated it....running outside is SO much harder for me, I can barely do the minute of running in the first week, but running on a treadmill is a lot easier. I can pretty much easily do the 5 minutes at a time, but days like today I can go over that.

Right now my typical 5 minutes of running starts out at 4.5 mph and each minute I up it by .1 and then the last minute I up it by .2 so I'm running 5 mph for that last minute.

I would love to be able to build myself up so that this April I could run or run/walk the 5K rather than walking the 10K, so I am kind of training for that. So today I had this out of the blue burst of energy on my last 5 minutes of running, so when it hit 5 minutes, I upped the speed to 5.3 for a minute and then 5.5 for another minute. I felt great and kind of felt like I could keep running at that speed forever. Finally my question is, is it bad to up my speed and run longer than my routine when I get bursts of energy like that, or am I messing up my pace when I do that?

Sorry for the long winded question:noway:

kellygirl5538

There are two couch to 5k programs. I am doing what they call the conserative program which takes 7 months. I'm in month 4 and doing much better running outside. I would have never been able to do the 2 month training program. The program I am on is slowwww but very effective.

CoachFoland

Amy, it isn't bad to want to do more sometimes. Heck, you probably can. The only thing with new runners is that your body (bones) aren't used to that type of impact. What you're currently do is good. Andding an extra 5 min or so, is not gonna hurt you. Just slowly grow your base (mileage/speed/time) every week.

Also, to help your running, mix up your cardio. Do the bike one day a week. The next week, do the elliptical. This will help build up your endurance with a no impact workout.

Good luck!

Arienna

There are two couch to 5k programs. I am doing what they call the conserative program which takes 7 months. I'm in month 4 and doing much better running outside. I would have never been able to do the 2 month training program. The program I am on is slowwww but very effective.

Wow, ty for that info! I was wanting to try the Couch to 5K but after the first day I was like OMG lol, not happening in 9 weeks!! I will look this up, tyvm! :drinker:

savvystephy

If you wanted to run a 5K, then you should look into the programs to ease you up to it with outdoor running. Outdoor running is completely different than a treadmill, as you have noticed. When you run outside though, run on the street (asphalt) and not on concrete sidewalks. Concrete is much more harsh to your bones and body than asphalt.

With the C25K program in 9 weeks, if you keep up with it the end of the week is easier than the beginning. I am on week 3 and have found the first day of a week to be really hard, but by the end of the week I am finding it to be quite easy.

amymeenieminymo

Amy, it isn't bad to want to do more sometimes. Heck, you probably can. The only thing with new runners is that your body (bones) aren't used to that type of impact. What you're currently do is good. Andding an extra 5 min or so, is not gonna hurt you. Just slowly grow your base (mileage/speed/time) every week.

Also, to help your running, mix up your cardio. Do the bike one day a week. The next week, do the elliptical. This will help build up your endurance with a no impact workout.

Good luck!

Thanks, I also do the bike after the treadmill, but it makes sense to replace running one day a week with either walking or the bike. I loathe the elliptical, but the bike and walking should suffice as a running replacement. I was worried about the impact of running....my right knee isn't hurting, or even in discomfort, but I can't explain it.....I don't feel NOTHING in my right knee like I do the left. I feel SOMETHING that I can't explain and I do worry about it developing into a pain or something.