How slow is too slow for C25K

weaziemand
weaziemand Posts: 83 Member
in Fitness and Exercise
I started C25K today and I'm proud to say I completed the entire 30 minutes. I was a sweaty, thought my lungs would explode, red in the face mess, but I completed it. I'm just wondering if I did it at too slow of a pace that might set me up for failure and not being able to complete the whole program. I'm pretty sure it's going to take me longer than the 9 weeks, but I just want to finish.

Here's what I did: I did it on the treadmill with the incline set at .5% for the entire time. Warm-up was at 3.2 MPH, walking parts were at 3.5 MPH and the jogging/running parts were at 5 MPH, cool-down was 2 minutes at 3 MPH and 3 minutes at 2.5 MPH.

Any and all advice or opinions are welcome. I really want to complete this program.
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Replies

  • maddymama
    maddymama Posts: 1,183 Member
    If you can complete the intervals in a jogging motion, then you are not too slow.
    When I started the C25K program, my walking intervals were faster than my jogging ones. This is why I prefer running outside, so I am listening to my body rather than watching the treadmill's clock or pace setting.
    Do what you can do at a pace you are comfortable doing it at.... that is all the program requires.
  • jturnerx
    jturnerx Posts: 325 Member
    I was a sweaty, thought my lungs would explode, red in the face mess, but I completed it. I'm just wondering if I did it at too slow of a pace that might set me up for failure and not being able to complete the whole program.

    If you are feeling like your lungs are going to explode and you are a red faced mess on the first day of C25k then I posit that you are actually going too fast.
  • jealous_loser
    jealous_loser Posts: 395
    Everyone can't run at the same pace. If you feel like you can maintain that kinds of speed, go for it! But if you are having troubles, slow it down a bit. You can work on speed later. Get the endurance down.
  • PitBullMom_Liz
    PitBullMom_Liz Posts: 339 Member
    Too slow? No such thing! I was thrilled when I broke under a 20 minute mile! I'm now averaging a blisteringly fast 15 minute mile after finishing the C25K. First 5K next Saturday - I'll be beyond ecstatic to 1. finish it, and 2. finish it in 45 minutes or less.
  • Zylahe
    Zylahe Posts: 772 Member
    Theres no such thing as to slow,

    Just think the slower you a now, the more chance for improvement you have.

    We all start at our own pace, some start slower than others, it doesn't matter. What matters is you're lapping everyone sitting on the couch.
    :laugh:
  • girlplantsgarden
    girlplantsgarden Posts: 3 Member
    Don't worry about the speed, as long as you find a good rhythm that works for you. You can increase speed later when you work up to it and you're ready for a more challenging workout. Also, try doing it without the incline and see if you get through it without the lungs burning. Welcome to running!
  • Runs4Wine
    Runs4Wine Posts: 416 Member
    When you are still sitting on the couch - you're going too slow.

    I agree with previous poster... go at whatever pace makes you comfortable. I still cannot do a 5K in 30 minutes and I've been running for 6 years. I've just focused on endurance and distance. The rest will come with time.
  • ronda_gettinghealthy
    ronda_gettinghealthy Posts: 777 Member
    if you are standing still you aregoing to slow other wise... you are doing GREAT
  • jynnantonnyk
    jynnantonnyk Posts: 81 Member
    Don't go too fast, my first week has given me shinsplints and kind of hesitant to continue with the program :(
  • 2012asv
    2012asv Posts: 702 Member
    As long as you are moving, that is good! The only thing too slow is not doing it at all.

    Good luck!
  • shabaity
    shabaity Posts: 792 Member
    *shrugs* i average a 17 to 20 min mile doing the intervals but i run outside and just check the averages at the end of my run
  • SonicaBE
    SonicaBE Posts: 151 Member
    Im doing 3.4/3.5 and 4.8/5.0...dont worry about speed just keep going even if you have to slow down..its not a race!!!
  • jasonheyd
    jasonheyd Posts: 524 Member
    http://www.c25k.com/c25k_treadmill.html
    I am often asked how fast you should run and walk on the treadmill. The answer is that you should run as slowly as possible. In fact, if you can run more slowly, you are probably running too fast. Speed will come over time (after you have finished the program). With the walking, just walk at a nice brisk pace.
  • glenette1
    glenette1 Posts: 140 Member
    You are going way faster than I did when I started. The first few weeks I walked at 3.2mph and ran at 4.2 mph. I found that I could run at 5.0-5.2 comfortably for 1-2 minutes but I was not able to sustain that speed throughout the duration as the running parts got longer. At 4.2 I could run longer, which was my primary goal.
  • LMHinson15
    LMHinson15 Posts: 201 Member
    You're golden! Seriously!!

    Keep at it!!!

    I've completed the C25K, and I'm now training for my first half marathon (in Disneyland, eeee!) I'm not much faster than that. In fact. I still run right about 5mph, my walking has sped up a bit, but that's all.

    The only time to be concerned with speed is if you WANT to go faster. But if you're more interested in distance and endurance... the speed you're at will get you there!
  • rozeltf
    rozeltf Posts: 23 Member
    Sounds like you did Great! keep it up!
  • Francesca3162
    Francesca3162 Posts: 520 Member
    I do it outside so it is a little different for me, but I essentially walk as fast as I can without jogging and jog as slow as I can without walking.
    I am repeating weeks when I am unable to complete day one of the new week then I go back and repeat the previous week.
  • Elzecat
    Elzecat Posts: 2,916 Member
    Don't go too fast, my first week has given me shinsplints and kind of hesitant to continue with the program :(

    I had the same problem my first couple times attempting to run (I did a variation of C25K). Try googling "shin splint exercises," getting fitted for proper running shoes, slowing it down, and taking more walking breaks if necessary. Ice your shins and use a foam roller or massager if you have one.

    Good luck!
  • Rocbola
    Rocbola Posts: 1,998 Member
    There is no such thing as too slow when you are just starting out, i think. Go at your own pace, and pay attention to your body. I think that if your face was red and lungs felt like they wanted to explode, you are not going too slow.
  • julieh391
    julieh391 Posts: 683 Member
    You're doing great! I started C25K with my "runs" at 4.0! :ohwell:
  • jcjsjones
    jcjsjones Posts: 571 Member
    When you are still sitting on the couch - you're going too slow.

    I agree with previous poster... go at whatever pace makes you comfortable. I still cannot do a 5K in 30 minutes and I've been running for 6 years. I've just focused on endurance and distance. The rest will come with time.

    You beat me to it!! LOL! That's exactly what I was going to say. :laugh: :laugh:
  • msartishia
    msartishia Posts: 123 Member
    I am currently doing this program. I started out walking at 2.9 and running around 4.5. I have never completed the program, so here after months I am on week 4. I walk at 2.9 still and I run/jog at 5.2. If I am in a really good mood I will take the last minute at 6.0. I say listen to your body. I have asthma, so when I am tired and winded I stop regardless of the program. You dont want to hurt your body or yourself. As long as your feet are moving. But I will say that you have to build up to running. The longest I can run (5.2) is 5 minutes and 30 seconds... and that took time. I have never been a long distance runner...I am a sprinter...so I will continue on with the program. Also, if you have to repeat a week, do it. Do not go forward if you can not do it. I tried and that is why I gave up before.

    Good luck and you can do it.
  • jchocchip
    jchocchip Posts: 72 Member
    "When you are still sitting on the couch - you're going too slow. "

    ^ this!

    My pb is 48 minutes for the 5k. I love running parkrun although I'm not much faster than walking pace. Time to work on your speed at the end of the 9 weeks, work on your endurance and find a comfortable pace for you. :)
  • jenlarz
    jenlarz Posts: 813 Member
    Agree with the rest. You aren't on the couch and that is what the program is all about!
  • jeffrodgers1
    jeffrodgers1 Posts: 991 Member
    Got somewhere to be in a hurry? Then don't worry about speed.

    When it comes to running, you can really only work on one thing at a time. Its either speed or endurance.

    C25K works on Endurance. Speed comes much later (although the average runner will increase speed by about 3% every 8 weeks...).

    For most running training... use what is called the Talk Test. If you can't talk while running, you are going too fast and need to slow down. The exception to this would be Hills or Speedwork.

    I coach at the Running Room. Feel free to add me if you have any questions.

    Cheers!
  • TrailRunner61
    TrailRunner61 Posts: 2,505 Member
    I read that while doing C25K you should start out running as slow as you can, especially if you've never run before and/or are just starting. The point is to get through the entire program and then add speed later. Don't worry about jogging too slow, as long as you're doing it, you're making progress.
    I can walk at 4mph and jog at 4mph also and it worked for me.. that is until I broke my foot. Now I just pray I'll be able to start over again sometime soon. lol
    Good luck and congrats on starting it! Take your time and do it slowly, add speed later!
  • pixtotts
    pixtotts Posts: 552 Member
    run what is comfortable for you, what iv been advised to do is keep doing the same section till you can do it comfortably
    as long as you keep pushing yourself it doesnt matter how long it takes or how fast or slow you go :)
    keep it up :D
    x
  • simplyeater
    simplyeater Posts: 270 Member
    Agreed with above! There is no such thing!! Just keep at it and you will be shocked at what you can do in nine weeks! C25k will change your life!

    Side note: I had shin splints when I started, they went away after week 2.
  • tpittsley77
    tpittsley77 Posts: 607 Member
    I did c25k on the treadmill only. Then started running outside. I find running outside much harder, as the treadmill helps you along. After 1.5 months of running outside, I am now completing a5k distance at 5mph avg pace. It is tought, but I can run it nonstop. This is up from 4.5 mph. I am slowly gaining speed with endurance and loving every increase. I use endomondo app on my phone while running. It keeps track of your runs.
  • Elzecat
    Elzecat Posts: 2,916 Member
    I started C25K today and I'm proud to say I completed the entire 30 minutes. I was a sweaty, thought my lungs would explode, red in the face mess, but I completed it. I'm just wondering if I did it at too slow of a pace that might set me up for failure and not being able to complete the whole program. I'm pretty sure it's going to take me longer than the 9 weeks, but I just want to finish.

    Here's what I did: I did it on the treadmill with the incline set at .5% for the entire time. Warm-up was at 3.2 MPH, walking parts were at 3.5 MPH and the jogging/running parts were at 5 MPH, cool-down was 2 minutes at 3 MPH and 3 minutes at 2.5 MPH.

    Any and all advice or opinions are welcome. I really want to complete this program.

    You can totally do this! But don't be afraid to make adjustments. I ended up making my own variation of C25K because I couldn't keep up with the official program. It took me about 13 weeks to run 1 mile without stopping (from Feb. 2011-May 2011). I also couldn't run for more than about 15 seconds at first...now I can run for 5 or 6 miles without stopping (some days) and I am about to run my 3rd half marathon in a couple weeks. Go slow, take all the recommended breaks (and more if needed), make sure you have proper shoes, etc. If your lungs feel like they're going to explode, you might be going a bit too fast. Or you might try breathing exercises like breathing in through your nose and out through your mouth as you run. Or you might get a check up from the dr. to make sure you don't have any kind of lung issue.

    Like previous posters have said, it doesn't matter how fast or slow you go...it matters that you're off the couch/out of the house/etc ;)

    Best of luck! I am always excited to read about new runners!

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