C25K and beyond -- Advice Needed

Amy911Gray

I have completed week 1 of C25K. Hooray for me! 2.2 miles each day, getting minute faster with each training--so encouraged not only by the statistics of my workouts but by the never quit attitude I seem to have. Really encouraged by yesterday's run because I missed the cue in the music to change from running to walking so I ran for 2:30 until I got the run cue again...and I did it (it was ugly but I did it)!!!!!

My question is the distance. Since this is a 5K training, is it reasonable to map a 5K path and strive to hit the 5K mark in a reasonable amount of time? I was thinking that getting used to the distance would be helpful and I would be able to see results in my timing immediately as I travel this path for the next 8 weeks, the goal being start to finish at my house.

Any advice would be appreciated--and your experiences will certainly help me be the best I can be with this. I have been an MFPer for almost 13 months, lost 105 pounds, and found strength in spirit and confidence.

WARNING--I'm an over achiever by nature and I've planned not only the C25K/First day to 5K plan but the Gateway to 8K and the Freeway to 10K, all scheduled to take me through the week of March 10, 2013. All of these programs are FREE on iTunes in the Podcast section produced by Podrunner Intervals.

My ultimate goal is to train for a 1/2 marathon and complete by the end of my second year August 2013, celebrating the lifestyle change I have made for myself and my family.

jaz050465

I may be wrong but I think most people don't actually reach 5k by the end of the programme as their pace is too slow. They then have to increase their pace or increase the time running to reach the 5k.

drgndancer

I may be wrong but I think most people don't actually reach 5k by the end of the programme as their pace is too slow. They then have to increase their pace or increase the time running to reach the 5k.

This is usually correct. It would be more accurate to call it the "Couch to Running for Thirty Straight Minutes" plan, but that doesn't roll off the tongue as well. In order to finish a 5k in thirty minutes you have to average nealy a 9:30 pace, which is pretty challenging for beginning runners. Usually what I recommend is to finish the C25K program, then slowly increase distance over the next few months. For beginners, you usually gain some speed just by increasing distance. You'll find that you can naturally run shorter distances a little faster when you can go farther. By the time you get up to doing 10k on a longer run, you'll find that 5k is relatively easy unless you pick up the pace.

Focus on distance after C25K, speed will come. Eventually you may reach a level where you want to specifically work on speed, but for now just enjoy. I'd recommend registering for a 5k race shortly after you finish the program. You probably won't finish in 30 minutes, but you'll have a good diagnostic for where you are.

RancidPolecat2

Most C25K programs are meant to get you to merely finish a 5K. If you feel confident that you should be able to set a time goal, I would suggest the following:

Do long runs where your increasing the distance each run. By the end these runs should be further that the goal distance (say 6-7K).

Do short runs where the distance is constant (2K) but your average pace is slightly faster each run. As you train your body to run faster, you will start doing it on the longer runs without even realizing it.

Since you wish to do the half, I would suggest signing up for some organized races (5K, 10K) for motivation and experience.

The tool below should help establish reasonable goals based on current performance.
http://www.mcmillanrunning.com/index.php/calcUsage/calculate

brenda4life

Before my foot injury I loved to run. I did what you are saying I mapped out a 5K and worked until I eventually ran it all, then increased my distance from there. HOWEVER, you started the C25K plan and I think you should stick with it (unless it is just too easy for you). When you end that program, then map the 5K and make that your next goal.