Jumping in at Week 5

cjsacto

I started running back in Sept. I got to the point that I could run one mile in 15 minutes. I know that's slow, but I was jogging, not walking. I took some time off (moved, got a bad cold, etc. etc.) and I took it up again at the end of November. Before, I was running outside and now I'm on a treadmill. Again, I got to the point that I can run a mile, now in 12 minutes. BUT - after the one mile that's it, I just can't seem to run longer, or keep up the motivation to run longer though I may be physically capable of going further. I keep walking, and I sometimes spend up to 90 min on the treadmill, 5 miles or more, but I just can't push past the one mile when it comes to running, even if I slow it down. I thought the C25K would help me up my endurance and give me some accountability to keep pushing and improving.

I'm on the treadmill 5-6 days most weeks, but I don't always run. Sometimes I do a brisk walk and do intervals with different inclines. Sometimes I do a slower walk and read a book, just to burn some calories and take it easy, lol.

I got the C25K app for my Android and I started with Week 1 yesterday but I have been doing that much on my own and it seemed easy (it wouldn't have a few months ago, I did start from scratch then, right off the couch). So... tonight I did Day One of Week 5 and I plan to progress from here.

I am not signed up for any runs or anything, though I'll look for one. My ultimate goal is to actually run 5 miles in an hour, so five miles per hour for a full hour. The C25K app seems to assume we're running at 6.0 (since the final is a 5K in a half hour), but I'm not there yet.

Has anyone else done that, tried to train on their own and then started C25K in the middle? Any thoughts/warnings? I really want to work on endurance more than speed, I'm not racing.

timeasterday

I jumped straight to week 3. I was already in good shape from working out 6 days a week all year. But I had never done any running before and I felt that was a good starting point. Week 5 probably would have discouraged me right off the bat - I think that's an awfully big jump. I think you need to build up slowly, maybe back up to week 4 or 3 and just get used to the steadily increasing runs. At the end of week 5 you are at a 20-min run which is a lot if you are just starting out. You will build endurance by starting off with the short runs and working your way up. You risk injury by starting off with longer runs. Good luck!

cjsacto

I did Week 5, Day One Wednesday and it was OK. Not easy but very possible with a slow pace.

I did Week 5, Day Two today (Friday), and it was definitely harder (had to adjust my speed) but I completed it.

My speed is verrry slow at this point.

I am debating about repeating Day Two before moving to Day Three because that really is a jump. I have been slowly building up endurance for weeks, so I'm not really jumping in cold, I just haven't been using this exact method. I'm not on any timetable so if I repeat Day Two it's OK.

Timeasterday, I appreciate your input and I'm not ignoring it. I have been running for a little while though.

MonsterToBe

I think if you've completed W5D1 and D2 with no unpleasant aftereffects, it's safe to keep going from that point. Just be willing to slow down the pace more if you need to. You'll definitely build the endurance you're looking for. Once you've gotten to the end of the program, then you can start working on speed -- RunDouble is the app I use, and it has a 5K Improver program to help people running 5K develop their speed.

cjsacto

Thanks! I made a note of RunDouble so I'll get it when I get done with C25K.

I did W5D3 yesterday, super slow but it worked, so I'm progressing from here. I'm sticking to the every other day schedule - when I was doing it on my own that didn't occur to me and I would often run several days in a row. I didn't have any injuries but I think I was just exhausting myself without increasing my endurance.

babeinthemoon

good for you on completeing w5d3! I would recommend not worrying about your speed, and just work on the length of time you are running. That's what I've done, and I can run for 40+ minutes now. I just did my first 5k in under 43 last friday night. So, really slow, but I did it! Next up I'll be working on speed. My goal is a 35 min 5k by March.

cjsacto

Running for 40 minutes is awesome!! I want to be you in a few weeks. :happy:

cjsacto

Week 7 Day 1 - killed it!

Well, killed it slowly, but it's done for. I actually pushed it for a little longer than 25 min.

This program is just what I needed.

MonsterToBe

Week 7 Day 1 - killed it!

Well, killed it slowly, but it's done for. I actually pushed it for a little longer than 25 min.

This program is just what I needed.

Congrats!! Next victim: Day 2. lol

cjsacto

Today I kept up a jogging pace for 50 minutes! I ran 3.8 miles (I didn't really realize I just needed two more minutes to get to 4.0 miles). My best before today was 2.25 miles in 30 minutes, but I took a three-day break from running and today I was feeling so good I just kept going beyond what the app said to do. Yes, my pace is slow but I feel great about this.

I didn't really do the whole C25K program (just weeks 5, 6, and 7), but I've been working toward this for quite a while. The program really helped me push forward with my endurance. One thing that also helps me is that I actually do like a 15-minute warmup walk instead of 5.

Soon, I'll be able to run for 60 minutes, which was really my long-term goal originally, not so much the actual 5K. Next, I'll work on increasing my speed a bit to meet my goal of running 5 miles in one hour. (Still slow for experienced runners but that'll be a thrill for me!)

So... since I ran more than a 5k, I guess I'm graduating!