C25k finding a good pace

OfficerMcFly
OfficerMcFly Posts: 4
in Fitness and Exercise
I just started C25K yesterday after 10 years of doing nothing remotely related to cardio (I've been doing a strength training circuit for the last 2 months).

I'm trying to find a decent pace, preferably without the use of a HRM (though, if it's necessary, I'm not entirely against getting one).

Excluding the cooldown and warmup period, I averaged a 10:14 min/mile pace. Running intervals were around 7:05 min/mile average, and the brisk walking intervals were around 13:45 min/mile (60 sec on, 90 sec off).

It definitely kicked my *kitten*, which I'm not entirely against. I just want to make sure that I'm not going too slowly or too quickly. I felt the pace I went pushed me hard, but I've read people saying that you should be able to carry out a conversation while you run (which I probably could have, albeit with gasping breaths between sentences).

Replies

  • iWaffle
    iWaffle Posts: 2,208 Member
    A 10:14 pace is pretty good running and I don't run intervals at a 7:05 pace. That's crazy fast. You're going to get winded pretty quickly running that speed. Also be a bit cautious of using that sort of speed because speed will sideline you with injuries before anything. Easing up on the pace will let you run further. You're not going to run a 5k at a 7:00 pace right away and there's really no need to push it that hard. Ease up a bit in my opinion. An 8:00 pace will have you doing all 5k in just 25:00 and that's pretty solid. I would say just run at a 9:30 - 10:30 pace if you can and save the speed for when you can run the entire 5k without walking.
  • timeasterday
    timeasterday Posts: 1,368 Member
    You might be going a bit too quickly. C25K should be an easier pace. I am at week 7 and typically running closer to a 9 min/mile pace. This is my 2nd go-around at C25K. I started late last year, ran very fast, and ended up with tendonitis. I stopped running for 6 weeks and had to start all over again. So, my advice is to slow down.
  • carrieous
    carrieous Posts: 1,024 Member
    first i dont think HRMs are necessary or reliable.

    Second 10:14 is really fast for a beginner! When i started running a few years ago my pace was 11:22. 7:05 is insane. You're going to hurt yourself. Dont try to go any faster than 10:00 until you finish the program.
  • carolynhart01
    carolynhart01 Posts: 73 Member
    When I started it what I read was that you should at a pace where you are breathing well enough to talk, but not enough to sing...

    **Slow jogging is still jogging. pace comes later after you are able to breath. :wink:
  • Duck_Puddle
    Duck_Puddle Posts: 3,237 Member
    So you're averaging a 10:14 pace including the walking pace, and doing the running portions at 7min & change/mile? Go speedy go! That's ridiculously fast. Slow down to where you're not gasping for breath. The pace you should be running is the one where you can manage to keep the pace and breathe (without gasping). If you've not done any cardio for 10 years, my guess is that the pace where you can actually breathe is significantly slower than 7min miles.
  • meeper123
    meeper123 Posts: 3,347 Member
    When i first started running i had a really hard time reeling it in to a pace that i could keep up for long periods of time. I effentually learned to listen to my heart. Just did my best kept trying and eventually it all fell into place.
  • OfficerMcFly
    OfficerMcFly Posts: 4
    Awesome. Thanks for the responses guys. I appreciate the help.

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