C25K Distance intervals vs. Timed intervals

lodicox7
lodicox7 Posts: 101 Member
edited December 19 in Fitness and Exercise
I'm currently using an app called RunDouble for C25K, and I'm currently on Week 3 Day 2. RunDouble actually offers two versions of C25K. The first is the traditional version where you run/walk for timed intervals, regardless of distance. They also offer a version where you run/walk for distance intervals, regardless of time. The programs are both the same until week 3 starts.

I'm a beginner and I'm running my first 5K in August. I thought I would try the distance interval track becaue I'm much more concerned with actually running the entire 5K distance than I am with the time (I don't care if it takes me all day, I'm running the whole thing :P). However, on Week 3 Day 1 when I started distance intervals, I actually ended up exercising for about ten minutes and 0.4 miles less than I did with the timed intervals at the end of week 2.

My question is has anyone had any success with a distance interval training program, and if anyone had any advice on what would be the best training method for a beginning runner. Thanks!

Replies

  • scottb81
    scottb81 Posts: 2,538 Member
    I have not done either program but I have started running again a few times.

    My advice is that there is nothing wrong with accelerating the program as long as you are feeling good and nothing hurts. If you get to the end of an interval and feel like going further then keep going.

    If you want to stick strictly to a program then you should probably pick one or the other and stay with it. EIther will work and they both will get you to the same place.
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    If you complete the distance interval easily, I'd do that one. I do the timed intervals and am always behind on the distance because I'm slow. Once I finish the program, I'll work on my speed. For me, the time is the killer as I strengthen my cardiovascular system.
  • waldo56
    waldo56 Posts: 1,861 Member
    I made my own similar program based on distances instead of times, it worked great for me.

    Basically....

    I went at least 3.25 miles each workout (longer towards the end)
    Each week I added 1/4 of a mile total of running
    I did the workout 3x a week and never consecutively
    I split up my total running milage any way I chose for the day, usually trying to do it in fewer segments and/or with shorter in-between walks as the week went on.
    I used a set running and walking speed, 6.0 mph for running, 3.5 mph for walking

    I was ready to jump ahead near the end; it ended up taking me 10 weeks to do. To jump ahead (at the start of the 2.75 mile week) I lowered the speed and did 2.75 miles with no walking intervals. The next session I set the same lowered speed and ran 3.11 miles, mission accomplished, though it did take me a bit to work up to being able to run 5K at 6.0 mph.
  • summaryzn
    summaryzn Posts: 113 Member
    BUMP
  • flabulous4
    flabulous4 Posts: 599 Member
    I did the standard timed C25K programme and believe me, I was no runner - the first time I did it I barely managed to run 8 1-minute jogs! But by the end of the 9 weeks I could run for 30 minutes without a hitch and I did my first 5K race (parkrun) - without walking - in 30:08 - and it was hilly and I did go the wrong way at one point! (excuses excuses)
    I can only speak for my own experience but you have plenty of time to train for a race in August - pick the program you like the idea of, and if you don't get on with it, consider switching or even doing your own thing if you like. My OH hates the idea of 'being told what to do' by a program but he will happily go out on his own and run/walk for 3 miles or more.
  • iplayoutside19
    iplayoutside19 Posts: 2,304 Member
    When I started C25K I mulled this over too. I started with no running experience. I decided to go with time, because if I couldn't run for 2 minutes anyway, what did the distance matter? After I finished the program I found it easier to work on the speed. Although, there's very little to be had from me.
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    I did the time intervals, and about half way through, I got mad and just ran 2 miles. They key is not hurting yourself. If you feel good and are resting at least every other day, you can push it.

    Glorious will be the day you just get out there and run 30 or 40 minutes and still feel like going more. :)
  • hesn92
    hesn92 Posts: 5,966 Member
    I am doing the timed intervals. I also have my first 5k coming up (july 1) but I figure when I finish the program and can run for 30 minutes straight, then I can focus on going faster to make sure I'm running the entire 5k in 30 minutes. I just finished week 5 day 3, and if you haven't looked ahead, it's the first long run... 20 minutes or 2 miles. I timed myself and ran for 20 minutes and it ended up being 1.9 miles... so I was pretty close.
  • nszocinski
    nszocinski Posts: 156 Member
    bump
  • waldo56
    waldo56 Posts: 1,861 Member
    Edit - I forgot to mention, the reason I did it the way I did, with distance intervals instead of time is because I was on a treadmill. Since I used a fixed speed, the distance intervals were time intervals, it was just a matter of round numbers, the track is much easier to follow on my treadmill than the time readout in the corner and I like working with round numbers. Outside I would probably prefer time intervals unless on a HS running track. I imagine though that not all treadmills have a track with a position indicator on the readout. Mine does, thus I tend to think of running on it as doing 1/4 mile laps around a track.
  • lodicox7
    lodicox7 Posts: 101 Member
    Lots of good advice. Thanks all!
  • jc501
    jc501 Posts: 129 Member
    I love the timed version....starting w4d1 today.
  • Inc1961
    Inc1961 Posts: 34 Member
    BUMP
  • Inc1961
    Inc1961 Posts: 34 Member
    Having the same dilemma. On week 8 and running the 28 minutes is hard, but I think because I am trying to accomplish the distance in the time frame. ie 28 min = 2.8 miles sort of. I am at about 2.45 miles in that time. I think today, I'll switch to distance and go slower. See how it goes. Want to run a 5 k next week :(

    :ohwell:
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