3rd week of Couch to 5k! Needing some advice...HELP please!

ctroxell2004
ctroxell2004 Posts: 56
in Fitness and Exercise
So was looking for anyone who has done the Couch to 5k before....
I am in my 3rd week-2nd workout.....
I ran 1.92 miles in 28 minutes....my miles have slowly decreased as I have increased the length of time that I have been jogging...is this normal?
I am worried that I won't make the mileage I need to...
just looking for advice from people who have done it before.

I am signed up for my first 5k on May 11th-which is 2 weeks prior to the end of the 9 week program-so I am comfortable with knowing that I may have to walk some of it...but just hoping to hear that I am on the right track.
Help/Thoughts/advice is appreciated!

Thanks :)

Replies

  • Lisah8969
    Lisah8969 Posts: 1,247 Member
    Honestly, I think the more important part of finishing the C25K program is to get yourself used to running continuously for that distance no matter what the speed is. Once you get used to running the longer distance then you only have to concentrate on speed. The speed will catch up...I promise!
  • SnicciFit
    SnicciFit Posts: 967 Member
    I did the program several times. Never made it to the end. Still ran 5k races :) Usually in the 6-7 week point of the program. I also never looked at the distance/speed. Just did the program. On Thanksgiving morning (2012) I was somewhere around week 6 of the program (again) and busted out a 5k in under 30 minutes. First time ever running the entire distance and first time ever under 30 mins. Just keep on keeping on!
  • jenlarz
    jenlarz Posts: 813 Member
    You should have enough time to get more miles in by May 11 :) Everyone is different and things will improve as you go through the weeks. I've only done 1 5K but it actually made me go faster than normal just b/c I was with others :) Keep pushing and you will get there!
  • LaurySch
    LaurySch Posts: 277 Member
    I've learned the hard way to just ignore speed for now! Work on endurance first and don't worry about being able to smoke everyone on your first 5k :wink:

    Once you know you can run for 5k straight, then you can move on to interval training which helps build up your speed. Strength training will help as well, and another bit of advice I got (which was hard to hear at first) was to wait until you lose more weight - lighter people run faster! And it's a good thing I heard that before I did my first 10k (a family fun run) or I would have been totally depressed that the 12 year old kids were lapping me!!
  • shvrngrl
    shvrngrl Posts: 205 Member
    I wouldn't focus too much on distance, just on actually being able to run the times. I do C2K or 5k 101 at the beginning of every running season and I've done 4 half marathons. I don't focus on distance even then, just the running time.

    I think a good rule of thumb is to run slow enough to take 3 breaths in and out with every full stride. This will help you condition and avoid injury. Its a good way to find your baseline and start building milage from there. When I started running I tried to run further than recommended and ended up with an IT band injury and couldn't run for 8 wks.
  • SnicciFit
    SnicciFit Posts: 967 Member
    I've learned the hard way to just ignore speed for now! Work on endurance first and don't worry about being able to smoke everyone on your first 5k :wink:

    Once you know you can run for 5k straight, then you can move on to interval training which helps build up your speed. Strength training will help as well, and another bit of advice I got (which was hard to hear at first) was to wait until you lose more weight - lighter people run faster! And it's a good thing I heard that before I did my first 10k (a family fun run) or I would have been totally depressed that the 12 year old kids were lapping me!!

    This is all great advice! And yes, it's true! You CAN run faster/further with less weight to carry!
  • ctroxell2004
    ctroxell2004 Posts: 56
    Thanks everyone....I was wanting to make sure that I was on the right track-and it sounds like I am.

    I can't wait to do my first 5k!
  • Tearlet
    Tearlet Posts: 4
    Did you make your 5K? How did it go?

    I will do week 3, day 3 tomorrow. I usually hate jogging/running, but while looking through podcasts I found the 5K101 and for some odd reason I became inspired. So I downloaded and started the following Monday.

    Hope your run went well.
  • happydaze71
    happydaze71 Posts: 339 Member
    I think distance is way more important than speed. Too many people when they start out get obsessed with the fact they are 'too slow' and make things so damn hard for themselves, they are so out of breath they literally can never make the distance.
    I say the main priority is to just do what I call the truffle shuffle, this also helps avoid injuries when you are starting out.
    Get runkeeper or something like that on your iphone, it pipes in every five minutes and tells you your pace, its a very good tool to make sure you keep steady.
    I know so many people who have given up running because they get so disappointed that they are too slow.
    I started running last year, maybe february? I aimed to be able to run for as far as possible without stopping, if you go for speed, this doesnt happen, you have to keep stopping as you are gasping for breath, within a few weeks I could run 8km.
    I now have 3 half marathons coming up. Running is so hard but such a great achievement. Keep up the good work!

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