Repeat week or decrease speed?
peacemongernc
Posts: 253 Member
I did Week 4 Day 1 today. On Week 1 Day 1 I was walking 3.5mph and running 5mph. Week 3 Day 1 I had to drop to 4.8 mph on the running. Today I dropped the walking to 3 mph and the running to 4.5 mph.... except the last 2 1/2 minutes when I dropped it even further to 4.2 mph.... which is basically a fast walk.
I think I probsbly need to ditch the treadmill because I'm sure my running form is suffering. But aside from that, should I consider repeating Week 3, running a little faster? I know the objective is to get to 30 minutes of running, but at what point is the running so slow that I would do better to repeat and increase?
Shannon
I think I probsbly need to ditch the treadmill because I'm sure my running form is suffering. But aside from that, should I consider repeating Week 3, running a little faster? I know the objective is to get to 30 minutes of running, but at what point is the running so slow that I would do better to repeat and increase?
Shannon
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I'd just slow down a little more and move on. Many people "run" at speeds slower that some people's walking speed. I don't run on a treadmill, so I can't help you there.0
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You'll find more gains from running longer than trying to turn faster. Just keep going with the programme and you'll see gains0
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So long as you're still running keep going, it doesn't matter about speed at this point, you're trying to build stamina and endurance, well done so far!0
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Just for perspective: I started week 1 walking 3.0 and running 3.5. Now I'm on week 6 and walking 3.5 and running 4.0. When I finish all 9 weeks I will restart and try for 5.0 running pace. You are faster than me! And I think I'm doing awesome (nobody tell me otherwise please...)
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DianaLovesCoffee wrote: »... I will restart and try for 5.0 running pace....
fwiw you'll get more benefit from just pushing yourself longer. Even just keeping doing the 30 minutes three to four times per week will see you make speed gains, far more than repeating the programme.
I'd generally advocate going onto a Bridge to 10K plan as a method of improving your 5K pace.
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MeanderingMammal wrote: »DianaLovesCoffee wrote: »... I will restart and try for 5.0 running pace....
fwiw you'll get more benefit from just pushing yourself longer. Even just keeping doing the 30 minutes three to four times per week will see you make speed gains, far more than repeating the programme.
I'd generally advocate going onto a Bridge to 10K plan as a method of improving your 5K pace.
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Thank you for your input! I'll just keep plugging away.
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You'll find that you slow down as the running times get longer but that's temporary. Speed takes care of itself.
I run both on the treadmill and outside. I find that I run at a slower speedon the treadmill, despite running at what feels like the same pace. I'm not sure why but if I put the treadmill at the speed that my GPS watch says I run outdoors, I cannot keep up. So, I think that MPH setting on a treadmill is slower and rather inaccurate. You may be running faster than you think.0 -
I hate running on the treadmill because I get too focused on the numbers and don't listen to my body. If the weather where you are is decent I would suggest running outside. Run at a pace that is comfortable but still challenging. Speed will come with time. Pushing yourself too hard just to meet a number that's in your head is just going to lead to injuries.0
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As others have said, there is NO shame in running slower than the person on the treadmill next to you (or the person who just passed you on the sidewalk). When I switched to treadmill running (thanks to the 7 feet of snow we have), I discovered that my running pace is about 4.2, 4.3 mph. Not all that fast! But I can do the full 30 minutes at that speed, so I'm working up from there. Even when I was going through the program, I found my runs so much more enjoyable when I just slowed down a little. I stopped feeling like I was going to collapse and actually started looking forward to my running days.0
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MeanderingMammal wrote: »DianaLovesCoffee wrote: »... I will restart and try for 5.0 running pace....
fwiw you'll get more benefit from just pushing yourself longer. Even just keeping doing the 30 minutes three to four times per week will see you make speed gains, far more than repeating the programme.
I'd generally advocate going onto a Bridge to 10K plan as a method of improving your 5K pace.
Thanks for this! I came to the board today hoping to uncover some advice about how to keep improving.
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You'll find that you slow down as the running times get longer but that's temporary. Speed takes care of itself.
I run both on the treadmill and outside. I find that I run at a slower speedon the treadmill, despite running at what feels like the same pace. I'm not sure why but if I put the treadmill at the speed that my GPS watch says I run outdoors, I cannot keep up. So, I think that MPH setting on a treadmill is slower and rather inaccurate. You may be running faster than you think.
At the Local Community Gym we have differant treadmill models bought at different times and at my work we have a mini-gym with 2 treadmills and some free weights. When I switch treadmill models I have to adjust the displayed speed to match my pace. On one treadmill I am at 5.8 mph, next model is 5.2mph and then the 3rd model is at 4.9 mph. The ones in my office are at 5.0 and 5.2. So I don't worry what the number is I go for a pace that feels right and put in the time I feel I need to accomplish a good cardio/exercise day.
I do prefer running outside - the air flowing across my body keeps me a bit cooler and the changing scenery-interaction with other people helps the time fly. Because of these factors I am able to run a little faster and longer than inside on a treadmill.0 -
MeanderingMammal wrote: »DianaLovesCoffee wrote: »... I will restart and try for 5.0 running pace....
fwiw you'll get more benefit from just pushing yourself longer. Even just keeping doing the 30 minutes three to four times per week will see you make speed gains, far more than repeating the programme.
I'd generally advocate going onto a Bridge to 10K plan as a method of improving your 5K pace.
So do I!
I am very overweight and just the first week left me thinking I was going to die. I've now completed W9D1 and I love this programme. I'm not yet running 5k but I am running for 30 minutes (and then some) at a time. After my last workout this week I am going to continue running three times a week or more and start working on my speed. I've already seen my pace get better (yesterday was a 12 minute mile) and I know it'll just improve over time. As soon as I can run 5k in thirty minutes, I am going to start the 10k programme.
All this and I still have 70lb left to lose.
My advice is to build up your stamina, run for as long as possible, then work on your pace. I started off waiting and wishing for the "walk!" instruction. Now I'm surprised that it's come around so quickly.0 -
littlesnausage wrote: »As soon as I can run 5k in thirty minutes, I am going to start the 10k programme.
Don't wait to run 5k in 30min before starting the B210K, start the program, build up your distance and time on your feet and your speed will come down!
I've done a little bit of speed work, but mostly through building my running base (I'm averaging 50-70km a week now) with lots of easy running in the last 18 months I've brought my 5k time down from around the 30min mark to mid 22's0 -
littlesnausage wrote: »As soon as I can run 5k in thirty minutes, I am going to start the 10k programme.
Don't wait to run 5k in 30min before starting the B210K, start the program, build up your distance and time on your feet and your speed will come down!
I've done a little bit of speed work, but mostly through building my running base (I'm averaging 50-70km a week now) with lots of easy running in the last 18 months I've brought my 5k time down from around the 30min mark to mid 22's
With Taeliesyn on this, as you run more you will get faster, at this stage. As you decide what you want to do, there are specific plans for specific outcomes, 5k, 10k, half marathon etc. I now run 10 miles at faster paces than I finished C25k just by running more. Have fun, don't stress let it come naturally
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