C25K Question

Siekobilly

I seem to be stuck in Week 3. Been there for at least 2-3 months now. Every time I try to do Week 4 I just can't seem to jog the entire time, and it's getting old. I think the biggest problem is that my apt complex is like a crater with all roads leading to a single spot in the middle, so everywhere I jog is uphill.

My question is should I just keep doing week 4 and building up my endurance/strength, or stay in week 3 (for eternity!)?

rose313

You have a few options:

If you can get access to a treadmill, it's MUCH easier on one. You could either do it at 0% incline, or adjust it to 1.5% to make up for wind resistance. (I personally just do it at zero.)

You could work up to week 4 slowly. You'll just get frustrated if you stay on week 3 forever and keep failing week 4. Instead of running, start by jogging slowly. If you can get through that, run for your first 5 mins and jog for the second.

Good luck!

Siekobilly

I can access a treadmill, but I'd rather do it outside...makes it easier for me to keep motivated since I can see the progress I'm making instead of running place. As for building up to it I did jog slowly, but I think it's the incline that's killing me. I had to stop jogging this last time because my legs were getting sore, but it was below my calf muscles (between my ankle and bottom of my calf) that hurt. I'm thinking it's just a muscle that wasn't used being abused like that.

rose313

Time it so you walk uphill and then run back downhill? It would make it easier, a little different but you wouldn't be missing out on a workout.

Siekobilly

Roads aren't long enough for the longer jogs, unfortunately. I think I'm just going to have to fail it a few more times to build up my endurance on those longer jogs. Doing week 3 with it's shorter jogs might only be hindering my progress at this point.

KristenE83

Are you able to regulate your breathing? IDK if this is even an issue for you, but it worked for me. I tried c25k, and I felt like my progress was due to the fact that I found my breathing. I don't know if there is a technical running term for it, but once I was able to regulate it my endurance improved a lot. I actually ditched the program and just jogged. I can comfortably do a 5k and I really think it is due to the breathing.

Either way, good for you for sticking with it! You will get there!

Siekobilly

Not sure what you mean by "regulate my breathing", but I do control it. The issue is more my lower legs hurting too much, and less exhaustion. Don't get me wrong, it is very exhausting, but I feel my lower legs give way long before I reach the exhausted point.

Aquabird

Props to you for sticking with it for 2-3 months. I would have given up and given in a long time ago.

In answer to your question, I would keep working at Week 4 until you can get it. The way I look at it, you have already accomplished Week 3. Now you need to keep doing Week 4 until you accomplish it, too. I had the same issue when i did it, but I really felt like once I did a week, I could do it, and focused on making the next week's goals instead. (I won't tell you how many attempts it too me to get through run 5.3 )

Good luck with the program! I absolutely loved it!

hypotrochoid

Run slower.

Siekobilly

Going slower than I did last time would put me at a fast walk

I'm just going to keep at it, and try to keep an eye on anything that impedes my progress. Thanks everyone.

KristenE83

Not sure what you mean by "regulate my breathing", but I do control it.

^^^ That is what I mean. haha

That's awesome that you are able to control it. I was so out of breath for a long time til I was able to control it. Again, good job and good luck!

hypotrochoid

Going slower than I did last time would put me at a fast walk

I'm just going to keep at it, and try to keep an eye on anything that impedes my progress. Thanks everyone.

Then that's what you should do. The key is to build endurance, not speed. If you can maintain your pace for the duration, that means more than going faster and not completing. Take it slow. Speed will come.

stumblinthrulife

If you are convinced the 'crater' is the issue, how about drive out of it for your run?

Siekobilly

If you are convinced the 'crater' is the issue, how about drive out of it for your run?

I've tossed that idea around for a while. I just need to spend some time driving around looking for a spot, and that's impossible during the week thanks to Atlanta's awesome traffic.

es2189

Going slower than I did last time would put me at a fast walk

I'm just going to keep at it, and try to keep an eye on anything that impedes my progress. Thanks everyone.

Then that's what you should do. The key is to build endurance, not speed. If you can maintain your pace for the duration, that means more than going faster and not completing. Take it slow. Speed will come.

Agreed. You can either just increase your walking speed, or you can also probably run at as slow as 3mph. Running is about the motion, not the speed. Just keep slowing down until you can finish the time.

neilvv

Not sure what you mean by "regulate my breathing", but I do control it. The issue is more my lower legs hurting too much, and less exhaustion. Don't get me wrong, it is very exhausting, but I feel my lower legs give way long before I reach the exhausted point.

Maybe try spraying some Deep Heat on your lower legs before you set off. Works a treat for me.

DouMc

I failed completely the first time I did week 4 but the second time around I managed all the runs and on the third time it was easier again. The first two times I was running slower than I walk because it was literally the only way that I could keep going but I just kept telling myself to keep running and eventually I managed it. Starting week 6 tomorrow. This programme is awesome!

sherrirb

If you are convinced the 'crater' is the issue, how about drive out of it for your run?

I've tossed that idea around for a while. I just need to spend some time driving around looking for a spot, and that's impossible during the week thanks to Atlanta's awesome traffic.

Find a local school that has an outdoor track!

And slow down. Everything I've ever heard from anyone with real running experience said if you are having problems, slow down.

ashlinmarie

Do you have running shoes? I had the same week 3/4 transition issues. My legs hurt so bad after week 3 that I could barely walk anymore, so I bought a pair of running shoes and haven't had more than mild (but normal) muscle soreness since. I actually had to stop running due to pneumonia and started right back at week 4 to get my lungs in shape again.

If you do have running shoes (or if you don't and will deeply consider getting them) make sure you're fitted at a running store and not just like a big sports store. They'll watch your gait and how you step and help you try on shoes until you find a pair that is a good fit for you. A lot of people go in with a brand in mind but I have a pair of new balance and a pair of nike and they both offer similar comfort and support, but the Nike I moved more towards less structured shoes once my ankles strengthened. Running shoes was honestly the best investment I ever made.

TrailRunner61

Congrats on starting c25k! You're awesome. Don't run. Jog as slow as you can until you can complete the week without being completely out of breath. I did it that way and now I can jog over 5 miles without breathing heavily. I never jogged before and im 51, so you can def. do this. Also, about the leg pains..what really helped me was to rub them out after I was done and then to stretch afterwards. I found my stretching exercises in the Marine Corp training book. It has a variety of cool down, stretching exercises that completely got rid of my leg pain, post jog. Don't do them before you work out, only after and make sure that you warm up with a good 5-10 walk at a brisk pace. You should be able to find the stretches on the internet somewhere.
I also agree with someone else who suggested a treadmill, that or find some level ground you can start out on. And don't worry about repeating weeks. You will only get stronger if you keep at it.

kristinhardesty

What kind of shoes are you wearing? If you're having pain in your lower legs, that could be the start of shin splints.

morningmud

Hello fellow Georgian! What about a place close to your work? I enjoy a lunchtime walk (c25k coming soon). course Macon doesn't have nearly the traffic of Atl.

stumblinthrulife

Do you have running shoes? I had the same week 3/4 transition issues. My legs hurt so bad after week 3 that I could barely walk anymore, so I bought a pair of running shoes and haven't had more than mild (but normal) muscle soreness since. I actually had to stop running due to pneumonia and started right back at week 4 to get my lungs in shape again.

If you do have running shoes (or if you don't and will deeply consider getting them) make sure you're fitted at a running store and not just like a big sports store. They'll watch your gait and how you step and help you try on shoes until you find a pair that is a good fit for you. A lot of people go in with a brand in mind but I have a pair of new balance and a pair of nike and they both offer similar comfort and support, but the Nike I moved more towards less structured shoes once my ankles strengthened. Running shoes was honestly the best investment I ever made.

I had a similar issue because I have a history of knee pain. I got a knee strap and repeated week three at a lower speed, and made it through. I talked to my doctor and he recommended a trip to New Balance to see the pedorthist. He found that I was supinating badly, and have extremely high arches. New pair of shoes (which I needed anyway) and some wedge inserts and arch supports, and I now run knee pain free. I am halfway through week 5 now, and about to hit my first run with no walking intervals.

Now I just need to address the muscle imbalance that was causing the supination in the first place.

WendyTerry420

Try going slower and see if that helps. Remember that the goal is endurance, not speed.

Runs4Wine

If you are convinced the 'crater' is the issue, how about drive out of it for your run?

^^^This

If your local terrain is bad, use MapMyRun or other program to track distance and drive to a flat. level/non-cratered area and do your runs. No one says you have to start/stop at your house.

I do this a lot to avoid getting bored with my scenery as well as to give my legs a little challenge.

KevinLamb77

Try driving to a better place to run. If a treadmill is too boring, and you like it outside change your location. That can make all the difference in the world.

Siekobilly

I'll try to hit everyone's points, but if I miss yours sorry.

Wow, this topic exploded while I was jogging. I did infinitely better today than I did on Mon, but still didn't hit the mark. However, I think I noticed some things I can improve on. Looking forward to Fri!

I'll try and get out on Sat or Sun and see if I can find a better place to jog. I got fitted for running shoes after attempting week 1 as I got the worse shin splints ever, and instead of reading up on jogging I just tried to "push through it". Had to rest 2-3 weeks to let the splints go away...the guy at the running store yelled at me >.>

I use my Garmin Forerunner for tracking distance, pace, and heart rate. MapMyRun makes my phone crash...stupid Sony phone. I think I could actually jog a little slower, as I really paid attention to my pace tonight; including my warmup and cool down walks I went at a pace of about 19:30 min/mi.

As for around work...I wouldn't be around long enough to finish C25K. I work near I-75 and I-285 (North side of Atlanta) and there it is one of the busiest areas of Cobb Co, and these people drive like maniacs. Almost got run over a few times when I lived closer and walked to work. Also there's some pretty shady places around here as well.

I'm also thinking that I might be on the low side in terms of potassium intake. When I really paid attention to everything tonight the pain felt more like cramping than it did muscle exhaustion. Gonna increase my potassium and see if that helps any as well.

Thanks for all the input everyone! Can't wait to jog on Friday!

Runs4Wine

I use my Garmin Forerunner for tracking distance, pace, and heart rate. MapMyRun makes my phone crash...stupid Sony phone. I think I could actually jog a little slower, as I really paid attention to my pace tonight; including my warmup and cool down walks I went at a pace of about 19:30 min/mi.

I meant to use MapMyRun on your computer to track different neighborhoods/trails for you to find flat surfaces that will take you the distance you want to go. MapMyRun doesn't work on my phone either - I use the RunKeeper app and my HRM for my cals.

I have a lot of hills in my neighborhood too, so I used MapMyRun on my computer to plan out different runs for various distances. Also find running trails or paths. Usually cities and suburbs have plenty - at least around here.

Siekobilly

I use my Garmin Forerunner for tracking distance, pace, and heart rate. MapMyRun makes my phone crash...stupid Sony phone. I think I could actually jog a little slower, as I really paid attention to my pace tonight; including my warmup and cool down walks I went at a pace of about 19:30 min/mi.

I meant to use MapMyRun on your computer to track different neighborhoods/trails for you to find flat surfaces that will take you the distance you want to go. MapMyRun doesn't work on my phone either - I use the RunKeeper app and my HRM for my cals.

I have a lot of hills in my neighborhood too, so I used MapMyRun on my computer to plan out different runs for various distances. Also find running trails or paths. Usually cities and suburbs have plenty - at least around here.

Hmm. I guess I gave up on MapMyRun too soon. I was frustrated by the phone crashing and ditched it without hesitation...didn't even think about running it on the PC. Thanks for the idea!

Duck_Puddle

If you are convinced the 'crater' is the issue, how about drive out of it for your run?

I've tossed that idea around for a while. I just need to spend some time driving around looking for a spot, and that's impossible during the week thanks to Atlanta's awesome traffic.

You could run in Atlanta traffic. It's safe, it's not like the cars are actually moving...

Siekobilly

You could run in Atlanta traffic. It's safe, it's not like the cars are actually moving...

I certainly wouldn't have to worry about what week I was on if I did that...:noway: