We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!
C25K - my next step
stumblinthrulife
Posts: 2,558 Member
So, I've decided where I want to go now I've completed C25k.
Currently I run at about 5.5mph, giving me a 5k time of about 34 minutes. That 30 minute barrier is awfully tempting, so I need to up my speed to about 6.2mph.
I'm pretty comfortable doing 20mins at 6.2, so I'm going back to W6 and redoing the end of the program @ 6.2mph.
Thereafter, I'll probably introduce some incline. After that, the weather should have improved, and hopefully I'll be ready to move to outdoor 30 minute 5k runs.
Currently I run at about 5.5mph, giving me a 5k time of about 34 minutes. That 30 minute barrier is awfully tempting, so I need to up my speed to about 6.2mph.
I'm pretty comfortable doing 20mins at 6.2, so I'm going back to W6 and redoing the end of the program @ 6.2mph.
Thereafter, I'll probably introduce some incline. After that, the weather should have improved, and hopefully I'll be ready to move to outdoor 30 minute 5k runs.
0
Replies
-
That sounds AMAZING!!! And actually I'm jealous of that speed because I have a "gimpy" left leg (3 stents in the leg and nerve damage in the foot) so I can only go about 4-mph, .........sad, I know........ but I figure HEY at least I'm doing it! A lot of people with my medical condition lay around and complain about being disabled, so pat on the back to both of us!!!! :bigsmile:0
-
Sounds like a good plan. I am on week 8 but I run until the full 5K is done after my walk and with the warm walk time and distance plus run time I did the 5K in 34 minutes so I am with you that 30 minutes looks pretty inviting. I start running in a No Boundaries run group at a local shoe store in a couple weeks and will do that until my first 5K at the end of May so very hopeful by then even with the jump to outdoors that I can get under 30 minutes.0
-
You all are rock stars.
I'm beginning to believe that 6.0 is a possibility. After finishing, I found that I can do about 6.0 for the first 15 minutes (of course I'm going downhill at the beginning LOL). I'm doing intervals on the treadmill and thirty minute runs outside, so I'll see if I'm able to continue to increase my speed.0 -
Amazon I'm with you! Between knee surgery, arthritis, and my lupus I'm proud of myself. Started week 8 yesterday but going to repeat. 28 minutes was too hard I walked for a minute in between twice. Kudos to everyone!0
-
You guys are doing great! I run comfortably at 6.5 and do interval runs at 7.0. I completed the C2 5K program and am now doing the 5k 2 10K program. I just completed a 50 minute run at 6.7.
Amazon, the fact that you;re running at all is amazing. I wouldn't worry about speed. There will alsways be someone faster and someone slower.0 -
Oooh, you are all making me so excited! Things to look forward to...0
-
Hey guys,
I'm on my second trip through C25K, but in 2000 I ran the Boston Marathon in 5:11. About an 12 minute overall pace, but I ran at a 10 min/mile pace until the top of Heartbreak Hill where my calves decided they had had enough and gave up the ghost. Was a bit rough from there, but I finished.
Anyways, from that training program I know that hill work and interval training are by far the best way to increase speed. At most, you should do each one once a week. Probably as you start do hills one week then intervals the other.
Both are pretty easy. For hills find a nice long one with a steady grade that is nearby. Do some warmups and then do as many repeats on the hill as you can. Note the number and try to add one more repeat next time if you can. For those in the Boston area like me, one of the best ones is in Boston Common that runs up Beacon Street to the State house.
For intervals I like finding a high school track and doing them there. You can either sprint all out for some distance, then walk to recover and repeat or simply amp up your running speed then jog to rest.
Both of these things will leave with with a pleasant muscle burn in your legs and the beginnings of a runner's high.
Another good workout is a fartlek run. It's a Swedish word and essentially means doing a distance run at a forced pace, one slightly higher than you are comfortable with for as long as you can. Treadmills are good for those. A better way is finding a well populated running area near where you live, find a runner who is running slightly faster than you can and try to stay on their tail as long as possible. Added motivation if you find them attractive!
Plenty of good resources for both on coolrunnings and the other sites that can give more specific programs than the basics I list above. Good luck!0 -
You guys are doing great! I run comfortably at 6.5 and do interval runs at 7.0. I completed the C2 5K program and am now doing the 5k 2 10K program. I just completed a 50 minute run at 6.7.
Amazon, the fact that you;re running at all is amazing. I wouldn't worry about speed. There will alsways be someone faster and someone slower.
To some extent I agree, but I think running is all about challenging yourself a bit. Don't be crazy about it, but nothing wrong with saying "I want to target this 5k time" and then taking steps to get there.0
This discussion has been closed.