So I "graduated" but....
LadyWacko
Posts: 12 Member
Yay for me, I can run for 35 minutes without stopping! I feel awesome! I love running!
But. I'm nowhere near running a 5k. I am the Slowest Runner Ever. In 35 minutes, I'm finishing a little over 2 miles. Runkeeper says that my pace is a mind-blowing 15:30. I'm pretty sure I walk faster than that. I have GOT to get my speed up. But if I try to run faster, my heart rate jumps way up into the 190s, which I can't sustain for more than a minute or two before I have to stop (I'm in my 30s).
People who have done this before, what should I do? Keep doing steady 35 minute runs and trust that as my cardiovascular health improves, my pace will improve? Should I start doing some intervals? Repeat the whole program and run faster from the beginning?
But. I'm nowhere near running a 5k. I am the Slowest Runner Ever. In 35 minutes, I'm finishing a little over 2 miles. Runkeeper says that my pace is a mind-blowing 15:30. I'm pretty sure I walk faster than that. I have GOT to get my speed up. But if I try to run faster, my heart rate jumps way up into the 190s, which I can't sustain for more than a minute or two before I have to stop (I'm in my 30s).
People who have done this before, what should I do? Keep doing steady 35 minute runs and trust that as my cardiovascular health improves, my pace will improve? Should I start doing some intervals? Repeat the whole program and run faster from the beginning?
0
Replies
-
You're running 35 minutes! That's terrific.
C25K makes you a runner but it's seldom that a graduate can actually run 5K in the 30 minute run-time. A 16-minute mile is a pretty standard time for where you're at. Now is the time for you to continue running and building up your base.
Don't try to speed up. You're not strong enough yet, you need more miles under your feet first. Just keep running 3x a week for your regular time (35 minutes). You'll see yourself improving.
Trust me. Speed happens in its own time. You can start speed work in a year or two when you're stronger and have those miles under your feet. Right now, you're best bet is to just keep running and building your base strength.
0 -
Clear Sky makes a 5K Pacer app that is used to improve speed once you have completed C25k. You run short segments at a faster pace and still have a few walking breaks.0
-
Personally I'd suggest looking at moving onto a 10K plan, to get you up to a 60 minute run. You'll find that helps you improve your pace fairly quickly.0
-
MeanderingMammal wrote: »Personally I'd suggest looking at moving onto a 10K plan, to get you up to a 60 minute run. You'll find that helps you improve your pace fairly quickly.
+1 for this, just going longer improved my 5k pace by 10% in just 5 weeks. I have not done a 5k piece in a while but the last one was graduating from the 10k programme. I am trying to extend for a HM. I know I am going faster with a constant average HR just by doing longer, now out to 7 mile continuous pieces. Have fun, enjoy it, do not stress yourself about the speed. You are going faster than those who have not started. Be proud of your achievement
0 -
Just keep running! Speed will come as you increase your base.0
-
Completed the c25k program it was fantastic never thought I would actually finish. Ran my first 5k in 39 min
Not bad considering my goal was just to finish with no walking. Now I have increased my distance to six miles
I have improved my time slightly to 35 min for 5k but would like to continue working in improving time.
Is it better to increase distance or speed work?
0 -
Thanks everyone! I'm okay with "just keep at it" as a strategy for now. I just didn't want to decide to be patient and then look back in six months and wonder why I was still being passed by snails.
My pace was 14:55 this morning
Not where I want to be, but getting better!
0 -
Good pace! You're doing great. Nice run.0
