Couch to 5k & running speed issues

I'm signed up for a 10k in mid march, and after I finish my 5k program next week, will embark on the Nike+ 8-week 10k training program.

I need help with the following:

1. Will my speed increase as I continue to drop weight? How else do I get "faster" (like to run a 10 minute mile)?

2. What would other runners/similar body types recommend for daily calorie goals, if I continue to run 3x per week? 1600?

Most couch to 5K participants complete their first 5K race or two before moving on to a 10K distance. You never mentioned a 5K race between now and March. Is there a specific reason why you are not running a few 5K races before starting your 10K training?

1. Yes your speed will increase when you continue to lose weight. Your speed will also increase and your times decrease the more in tune you get to your jogging pace.

I'll let other females with your body type answer #2.

I started running at 140 and 5'3. I'm now down to 124. When I finished c25k, I was running 5k in 39:20, about a 13 min pace. I kept running. I did a 5k training plan to focus on increasing my mileage gradually (I got my long runs to 8 miles before running my first 5k) and in 3 months time my 5k was down to 29:52. For the next year my weight fluctuated between 122 -130, but I was able to get my 5k time to 26:52. (8:37 per mile). Although weight loss helps the biggest impact on my race time was running more miles. I now average 25-30 miles a week.

As far as nutrition goes, I eat a max of 1800 calories (I don't eat back excercise cals) on regular days. On long run days (10 - 15 miles) I eat 2500. This covers me, I'm not hungry, not overeating and I'm at about .5 lb loss a week. If my long run was only an hour, I'd knock it down to about 2000 cals that day.

You shouldn't worry about speed work until you have 6 months or so of rumning under your feet, or you risk injury. You willl see a lot of speed gains just by gradually increasing weekly mileage and increasing your long run (but not by more than 10% per week).

I like to do interval training. I hit the treadmill at a moderate walking pace to warm up. (3.6 mph for 3-5 minutes on an incline of 2-4) Then I will bump the treadmill up to 8 mph, which for me is a fast jog, for 1 minute. Then, back down to walking until my heart rate gets down to 140bpm. Then I'll bump it to 8.5 for a minute, then back down to 3.6, walking again until my heart rate lowers to 140bpm, etc. When I hit 9mph-9.5mph, I cut the time to 45 seconds. At 10mph and above, only 30 seconds. I also play with the incline a bit. My personal best is 11.5 mph at a 4 incline, for 30 seconds. I will eventually increase my time at those faster speeds or play with the incline, or increase my speed again. It's my goal to be able to run 17mph so I can get on the cheetah board at the gym. But, I'm only 5'3", so my little legs have to move pretty darn fast to reach just 11mph. Also, I'm 159 pounds currently, so I too am carrying quite a bit of weight.

This is a great calorie burn. As the workout progresses, it'll take longer for your heart rate to recover between each speed interval. I can burn 400 calories in 30 minutes doing this, and I have the added value of measuring my improvements.

I did struggle with shin splints early on, back when I first started running. But, I've strengthened my balance muscles with personal training and changed my running style, so I no longer have a problem with shin splints. So, I must be doing something right. I have had no injuries and I have fun doing it. Then, when I go out for a jog outside, I don't do any sprinting, but jogging feels like a breeze. My last race was a 2 mile race, and I came in 3rd place in my age group, and 23rd overall, out of over 200 women. Not bad for a 47 year old woman who was over 100 pounds overweight just 3 years ago! As a disclaimer, this was a "fun race", as a fundraiser, so it's not like all of the serious runners showed up for it, but I was still happy with my ranking. I'll soon be working on distance, so I too can run my first 10K in April.

Good luck to you!

I'm on week 9 of the couch to 5k program, which means I'm running for 30 minutes at a time. I definitely feel great, like I'm increasing my endurance while still definitely feeling challenged. I love that this program has allowed me to run without experiencing injuries, shin splints, even side aches! It's been a slow, gradual process and I've really begun to view my "runs" as a great escape from everyday stress, etc.

At this point, when I run for 30 minutes, I'm still slow enough that I'm not actually covering the total 5k (3.1 miles) distance. I think I'm averaging about 11 minute miles. I've figured that my slow speed is most likely due to the extra pounds I'm lugging around. I've lost about 6 pounds since I started the program. (current stats: 35 year old female 166 lbs, 5' 6")

I'm signed up for a 10k in mid march, and after I finish my 5k program next week, will embark on the Nike+ 8-week 10k training program.

I need help with the following:

1. Will my speed increase as I continue to drop weight? How else do I get "faster" (like to run a 10 minute mile)?

2. What would other runners/similar body types recommend for daily calorie goals, if I continue to run 3x per week? 1600?

Thanks for any advice!

That sounds like a great plan to build to 10K. Plan to succeed (which is what you are doing ).

Now to answer your questions;

1. Yes your speed will improve with weight loss. As a running coach and a marathon runner, most people improve their times by about 2-3 seconds per mile per pound of weight loss. If you lose 10 pounds, you can gain 20-30 seconds per mile. This of course applies more for longer distances (half and full marathons). Additionally as you build endurance, your body will adapt and you will be able to go faster for longer.

I would of course recommend you follow up any running program with strength training and core body work. As runners we tend to be one trick wonders and are constantly working the legs. A stronger core will help maintain your form and posture and give you better results.

2. Can't really comment on this other than to say, ensure you are eating the right foods as part of that 1600. You may want to also increase your calories on running days and include lean proteins and complex carbs which will help recovery. Remember garbage in... garbage out.

Other advice??? I think by having a plan you are off to a great start.

Rest is a four letter word, but not a bad one. Make sure you take rest days.

Cross train to avoid being a one trick wonder which main of us runners are. A strong body makes for a better runner.

There is an old adage in sports that you can't teach speed. You can however do the right things to get faster... those are form, function and endurance. As a novice runner, you should focus on your form and breathing and work on endurance. Get these right and you will reduce injuries and naturally get faster. I have seen to many people be too aggressive in their training and it almost always ends up with the runner sitting on the bench in recovery mode.

Feel free to add me if you'd like. I've probably seen or can answer any questions you may have. I'm always willing to answer.

Cheers!