5K question
snha
Posts: 388 Member
5K question. I am following C25K program very carefully, doing everything it says I need to do. The program is for 9 weeks. However, I would like to run a certain 5k race that takes place on the 9th week, just before I complete my training. Do you experts think I can just skip a week or run more often than three times a week and therefore catch on?
Thanks
S
Thanks
S
0
Replies
-
Can I tag along on this topic? I have 1 more night of the couch to 5k program. Last night I ran 30 minutes and felt like I was going to die, but finished. Tomorrow I'll run my last night of the program and have a 5K I want to run on Saturday. But I'm hesitant as last night was really brutal. Does a 5K ever feel easy? Maybe a 5K is supposed to feel brutal!! Is this me sabatoging myself?
I'm no expert, but the 9th week is hard......I'd add runs to your week and not skip over a workout in my very unexpert opinion. My son runs 3 miles every day......He's stronger and more fit than I have ever known him to be.
I plan on running every night this week....tonight it will be 20 minutes
tomorrow 35
Thursday 30
Friday 20
Saturday is my 5K......0 -
How far do you run in the 30 minutes workout runs? Are you tired or do you feel you could keep running for a while at the end of the 30 min.?
I have run 6 days a week since starting the c25k program. During the c25k interval training, I repeated the workouts. On the longer runs (25-30) min, I would do an interval run or walk a hilly route the days in between. My last 30 min run on c25k, I felt I could have run longer. The next run I did the entire 5k length which took me about 10 min longer. I am now working on speed intervals on 2-2.5 mile workouts and a couple of 5k runs a week training for a 5k race Sept 1.
I entered a local 5k in when in c25k w6 knowing it would be a challenge. It was a run/walk 5k. You could run or walk. While most people ran the entire distance, a number of people (including myself) walked short segments when needed. I enjoyed the 5k experience and my finish time was better than I expected when I entered the race. I found I ran faster in the race than my training workouts. I also took two days off before the race from running. I believe this rest helped me run faster in the race. Planning to run the entire 5k on Sept. 1.0 -
5K question. I am following C25K program very carefully, doing everything it says I need to do. The program is for 9 weeks. However, I would like to run a certain 5k race that takes place on the 9th week, just before I complete my training. Do you experts think I can just skip a week or run more often than three times a week and therefore catch on?
Thanks
S
Do the race, if you are 9ish weeks in to a 9 week program you have most of the benefit. I would not try and rush the workouts as they are spaced to allow you to build the needed endurance. For your first 5k your goal should be to finish and enjoy it. Run as much as you can and walk what you need. Afterwards come back and finish up week 9 and sign up for another and another and another...0 -
Run the 5k! If you can only run 2.5 miles adrenaline and excitement will get you through the last mile
The only advice I will give you is dont start out too fast and you will do awesome. 0 -
I agree with nickhuffman74.....sign up and go for it! It will be great motivation and you will probably surprise yourself. And if you have to walk a little at the end, you will still FINISH A 5K, which is a great accomplishment.0
-
To preface: I'm only on week 3, but I have done some running in the past.
When I have previously tried increasing my endurance I ran 5-7 days per week. Thanks to my effort I ended up with a pulled hammy that took a month to get over. Every other time since then I've had to scale it back because after a couple days of running back to back also caused joint/tendon/hamstring irritation.
This time I've been running for about a month, but only every other day, and I haven't had the slightest bit of discomfort. So I'd say, listen to your body. If something doesn't feel right, stop running and take an extra day or two off. You can't get better if you don't properly recover.0 -
Run it. I spaced my C25K training to end with a 5k race in the last week. I took two days off before the race and was able to run the whole thing. As others have said you could run/walk if necessary. Race day is totally different than a training run. So, you'll be a bit jacked and should be able to run it easier than in training. Good luck to you, have fun!0
-
hi there! i followed the c25k program until the end of week 6. my 25 minute run felt so good, that it quickly turned into a 36 minute run. of course it all depends on the person, but at the end of my 9 weeks, i actually decided to run a 10k instead of the 5k i was going to run! :-)
best wishes!
by the way, i wouldn't recommend running more. too much running too fast can tear a body up. you need to get your joints and muscles used to the pounding a little at a time.0 -
Run it. It may be hard but the feeling you'll have crossing that finish line is indescribable. I ran my first 5K about 4 years ago and remember it like it was yesterday.
Important tip, don't start out too fast. Maintain your goal pace - the objective is to cross the finish line with a smile on your face, nothing else.0 -
Personally I'd just stick to the training plan as is and run the 5K when it comes. Just because you'll still have one or two workouts left won't make too much of a difference. Even in my 10K training I never run more than every other day. My body needs time to recuperate so I don't injure myself and (gasp) have to stop running.0
-
Can I tag along on this topic? I have 1 more night of the couch to 5k program. Last night I ran 30 minutes and felt like I was going to die, but finished. Tomorrow I'll run my last night of the program and have a 5K I want to run on Saturday. But I'm hesitant as last night was really brutal. Does a 5K ever feel easy? Maybe a 5K is supposed to feel brutal!! Is this me sabatoging myself?
I'm no expert, but the 9th week is hard......I'd add runs to your week and not skip over a workout in my very unexpert opinion. My son runs 3 miles every day......He's stronger and more fit than I have ever known him to be.
I plan on running every night this week....tonight it will be 20 minutes
tomorrow 35
Thursday 30
Friday 20
Saturday is my 5K......
I would only run tonight and tomorrow night, maybe a light one on Thursday. Do not run the day before your race, your body needs to recover. Just my two cents.
Good luck!0 -
"Do you experts think I can just skip a week or run more often than three times a week and therefore catch on? "
Depends on what week you're on now and how you feel. If you're toward the beginning of the 9 weeks, like week 2 or 3, you could probably jump ahead a week depending on how you feel. I wouldn't run more than 3x a week though -as a beginning runner that's a good way to end up injured. Even if you can't accelerate the program I agree with the others here. JUST RUN THE 5K! You'll be fine! Worse think that will happen is you need to walk a little bit, or you're really really tired after. You won't die. :bigsmile:0 -
I always ran just a tiny bit extra each day, such as an extra interval in the first few weeks, maybe adding a minute or two to the longer runs in the later weeks, so I was running the full 5k distance before the end of 9 weeks. In fact, I pretty much stopped following the program after week 7.
Even if you're running less than 3 miles by the time of your race, the excitement of race day will keep you going.
Also, if you're new to running, don't run every day. And give yourself a day or preferably two days off before your race.0 -
Run. You may not be the fastest, but you'll have a blast. The advice given to not go out too fast at the start is GOLDEN!! I still have a hard time throttling my enthusiasm at the start of a race. Makes finishing strong tough.
Realize you are doing this to cap an acheivement. Once you do it, you might find it slightly addiciting. **HI. My name is Dawn and I'm a running addict.** something like that!!
Good luck!!0 -
Can I tag along on this topic? I have 1 more night of the couch to 5k program. Last night I ran 30 minutes and felt like I was going to die, but finished. Tomorrow I'll run my last night of the program and have a 5K I want to run on Saturday. But I'm hesitant as last night was really brutal. Does a 5K ever feel easy? Maybe a 5K is supposed to feel brutal!! Is this me sabatoging myself?
I'm no expert, but the 9th week is hard......I'd add runs to your week and not skip over a workout in my very unexpert opinion. My son runs 3 miles every day......He's stronger and more fit than I have ever known him to be.
I plan on running every night this week....tonight it will be 20 minutes
tomorrow 35
Thursday 30
Friday 20
Saturday is my 5K......
I would only run tonight and tomorrow night, maybe a light one on Thursday. Do not run the day before your race, your body needs to recover. Just my two cents.
Good luck!
^^^^ THIS!!^^^
Do not run the day before. OR, do not run on Thursday and then only run a light 10 minutes or so on Friday. Its called a taper - gives your muscles time to recover and increase their glycogen stores so you have energy on race day.0 -
Ive never been one to follow a "plan", in fact when I did the insanity program I refused to follow the order. The c25k is a great program but its not an all or nothing plan. you can skip a day and run 2 in a row. Running is a great workout and one that although your body does need to recover, it's something you can do daily as long as you don't overdo it. I think you will be fine, now if you are lifting and doing arms everyday... no that's not going to recover that quick. Don't get too rigid with the program or it sets you up for failure (oh i missed a run, i can't run for 2 more days oh well i'm done for the week). enjoy, have fun and if you end up needing to walk for some of the 5k, it's fine, especially for your first. Enjoy it and good luck!
I'll also add that the first 5k i did i had only ran 2.7 miles and was scared, however finished in a time better than I could have expected :-)0 -
Im new to this board, but I have used MFP off and on for a few months. But now I am finally starting to use it daily. Since we are on the C25K topic, how do you log this interval type of training onto MyFitnessPal? There is not an exercise that I can find to add it. I have been doing it for the last week. I just put that I average walk 3.0 miles. Im pretty big so I walk kind of slow. But I do the work.
Thanks!!!0 -
i second this! adrenaline, excitement and the encouragement form other runners in the race will get you to the finish line. def start out slow.Run the 5k! If you can only run 2.5 miles adrenaline and excitement will get you through the last mile The only advice I will give you is dont start out too fast and you will do awesome.0
-
RUN IT! When I started C25k my 5k was in week 7 ! I did fine! Was 10th in my age group! LOL!0
-
I am no expert, but I would think you'd be fine! :glasses:0
-
Run the 5k. I've not ever been able to follow specific training plans, I kinda do my own thing. I just ran a 5k on Sat. this was maybe my 4th actual 5k and I did it in 36 min. I was top ten in my age group (a first) and felt good after. This was only my second 5k that I actually ran the whole thing. Many many people in the race did a run/walk combo. You do not have to go out and run your first race 100%. I've ran 5 mile races, 5ks, 10k, 12ks & 2 1/2 marathons in the last year. Of those races, only 2 5ks have I not taken walk breaks. My next race on Sept. 9th is a 10k and my goal is only to improve my time from the last 10k. If I walk some, I walk some.
Go for it!
FYI - I actually find myself saying..it is just a 5k...like it's just a walk around the block. It will get easier. Also, I would also recommend no actually running the day before a race. I sometimes do an elliptical workout on Friday morning before simply to keep my cardio burn that I feel I need (but then I'm normally working out 2 hours a day so the 1 hour on these days is still a reduction). If you feel you need a workout, choose something like the bike or elliptical or a swim. Don't actually run the day before your race.0 -
Thanks....I have so much to learn!! Advice will be taken!! 0
-
Run the 5k! If you can only run 2.5 miles adrenaline and excitement will get you through the last mile The only advice I will give you is dont start out too fast and you will do awesome.
Agreed, I had yet to run a full 2.5 miles even when I did my first 5k- and completed it just fine. Adrenaline did wonders. I ran the entire thing and beat my goal time by 5 minutes. I am assuming your not doing it to win it- so just get out there and see what you can do. Pace yourself from the VERY beginning. If you feel overwhelmed walk a few minutes. I wouldn't not do it just because you haven't officialy completed your weeks yet.0 -
I always find races much easier than training it is the atmosphere and the crowds you just get carried away. My first 10k I ran much faster than I had in training and my half marathon felt so easy and it was the hottest day ever I had never ran in that kind of heat before. I always feel like i am on a high. Also it is worth knowing every race i have ever done i really struggle in the first 2 miles then get a second wind and could run forever after that. when I did a 9 mile in the rain and sleet In the first mile i felt like i wouldn,t complete but i did.0
-
Here's the thing with running a fun run--It's FUN. It's not a race unless you are racing against yourself. You will be out there with all kinds of folks of all shapes and paces. You might be under-estimating how well you will do. Do the run regardless of how many days a week you've trained. You will find that during the run you may end up pacing yourself with somebody beside you or in front of you and you'll be sort of lost in the run. You will be able to complete it with pride knowing that you've trained for (8?) weeks so far and you'll feel great at the end. I promise.5K question. I am following C25K program very carefully, doing everything it says I need to do. The program is for 9 weeks. However, I would like to run a certain 5k race that takes place on the 9th week, just before I complete my training. Do you experts think I can just skip a week or run more often than three times a week and therefore catch on?
Thanks
S
I've been running off and on since I was a teen. When I do the fun runs, I'm still suprised at how I can push myself.0 -
I agree with nickhuffman74.....sign up and go for it! It will be great motivation and you will probably surprise yourself. And if you have to walk a little at the end, you will still FINISH A 5K, which is a great accomplishment.
This! Even if you walk a bit, who cares? Lots of people will be walking, and there's a really good chance the adrenaline will get you through running the whole thing.
You're going to have so much fun DO IT! 0 -
Agree with many above - run the race! You will love it and you will be hooked on running. It doesn't matter if you need to walk a bit. I did my first race about halfway through the official program - did a some fast walking intervals - but had such a great time and it just propelled me onto other races. Go for it!!! The C25K is a great program but not a requirement for your race- just teaching you to gradually increase your running intervals. Have fun with your race!0
-
Can I tag along on this topic? I have 1 more night of the couch to 5k program. Last night I ran 30 minutes and felt like I was going to die, but finished. Tomorrow I'll run my last night of the program and have a 5K I want to run on Saturday. But I'm hesitant as last night was really brutal. Does a 5K ever feel easy? Maybe a 5K is supposed to feel brutal!! Is this me sabatoging myself?
I'm no expert, but the 9th week is hard......I'd add runs to your week and not skip over a workout in my very unexpert opinion. My son runs 3 miles every day......He's stronger and more fit than I have ever known him to be.
I plan on running every night this week....tonight it will be 20 minutes
tomorrow 35
Thursday 30
Friday 20
Saturday is my 5K......
A 5K (to me) is never easy because its where I strive for constant improvement. So I ran it in 31 minutes...next time I want 29. Got to 29, next time 28...etc. I push myself at that distance to make the longer races easier. But a 3 mile "easy" run at lunch time is easy to me now (after 6 months).
Also, I always take the day before a race off COMPLETELY. Its probably more in my head than anything, but I want to feel well rested with "fresh" legs for the actual race.0 -
Agree with the post above. A 5k race will never be easy. It will just be hard for less time. However, as you continue training you will eventually get to where a 3 mi run at a relaxed pace is barely more stressful than walking. The key is consistent training week to week without taking any time off more than a day or two.0
-
Thanks for all of the information!! Did my last night of the training. IT WAS HARD!! Running a 5K Saturday. I'm going to keep it up as I don't want to start over......it can only get easier, right?0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions