Couch to 5K Running Program (C25K)

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Newbie with a question!

Trinehar13
Trinehar13 Posts: 19
in Social Groups
So I started the C25k program on Monday and literally just finished day 2 and I was wondering what is considered 'running'?

I generally walk at 3mph and on Monday I "ran" at 4mph but ended up with groin muscle soreness the next day (I also mistakingly forgot to stretch before my workout) so today I walked at 3mph and ran 30 seconds at 4mph and the last 30 seconds at 3.5.

I guess the big question is, what is considered a running speed versus a jogging speed? And if at the end of this program, if I "run" only at 4mph, will I hit the 30 minute goal during a real 5k?

Replies

  • PaytraB
    PaytraB Posts: 2,360 Member
    There is only running. When I started C25K, I was running at about 3.5- 3.75 miles/hr (5.8-6.0 K/hr).

    C25K will get you running for 30 minutes straight but you (probably....most likely) won't be reaching 5K in that 30 minutes. I graduated over a year ago and still can't run 5K in 30 minutes.......but I'm still trying to reach that goal (or close to it).

    Keep on running. Make sure you can speak a short sentence without gasping. If not, slow down.

    Congratulations on getting started.
  • Trinehar13
    Trinehar13 Posts: 19
    Thanks for the feedback. I can hold a conversation running at 4mph and I could probably up it a little faster but I don't want to do too much too fast.

    I plan on completing the program on the treadmill then retry it outside as well.
  • KrisisOD
    KrisisOD Posts: 43 Member
    I just finished W1 D3, and I run at 4mph and walk at 2.5mph. It works for me. I wanted to walk at 3mph, but it's just too much for now. I'm hoping as I'm working out I'll be able to up my pace slowly, and if not, I'll start over after this is over and focus on speed. :)
  • PaytraB
    PaytraB Posts: 2,360 Member
    I plan on completing the program on the treadmill then retry it outside as well.

    I am considering doing the program again in winter to help with my speed (running as much or all of it but running the "run" times of C25K faster than my normal speed). Not sure if I'll do it yet but am seriously thinking of it.
  • Autumnfilly2005
    Autumnfilly2005 Posts: 232 Member
    Many years ago in some PE class, I heard one of the coaches say that "running" was the speed at which your back foot leaves the ground before your lead foot contacts. In walking, one foot is always on the ground, but in running, you have a short period of being in the air. That being said, everyone's running speed is different. I'm a beginner running, and I end up doing what I call the shuffle-run, where I am running very slowly. My body is very collected and centered when I run, while when I walk, I extend my form more.

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