C25K Distance Question

craftylatvian · July 2011

I re-started the C25K and wondered if I am supposed to be doing 3 miles during the first few weeks of the program. It does not seem like I could do 3 miles in 20 minutes with the run/walk combo, and that is not counting the 5 min warm up and cool down. Last night I did 1.25 miles in 18 minutes (stopped short due to shin splints). I did my 5 minute walk, run 1 minute (usually a little over a minute, like 1 min 15 sec) and walked for 1 min 45 sec (one lap around the track).

So am I just working up to 3.1 miles??

Sunday was the best ever, 37 minutes, 1.5 min runs with almost 2 min walks. Last night I just wasn't feeling it and got a shin splint on my left side. Sunday I would stop and stretch for 2 mins then continued running without getting the splint, then did another 2 min stretch when I felt another one coming on.

jezzi4ever · July 2011

No, I don't think you should be hitting 3 miles in the first few weeks (at least that's not my experience.) Weeks 7, 8 ad 9 are longer runs, I think that's when you get closer to the 3 mile mark. Of course your speed dictates how far you'll go--but it sounds to me like you're progressing just fine.

Sorry about the shin splints, that sounds awful.

Do you run outside or on a treadmill?

Aid_B · July 2011

Yes you are just working upto it at the moment

joehempel · July 2011

If you did 3 miles in the run walk combo in 20 minutes you'd be mrs speedy gonzales....I can't run 3 miles in 30 minutes right now.

You are working up to running 30 minutes at one time. A 5k is 3.1 miles and if you are pretty quick by the end of the program you will be able to run a 5k in roughly that time.

In the beginning it's not about distance it's about getting yourself out there.

Bearface115 · July 2011

Yeah you aare conditioning your body to get to that point where you can Jog eaily a 5k (about 3 miles) The first 2 weeks or so you are only doing about 0.5 miles-1mile coverage. im on week three and im covering about 1.5 miles. Dont get discouraged with the distance yet, you'll get there and when you do, it will be the ABSOLUTE best feeling ever. i jogged 3 mins staright yesterday and i wanted to cry i was so happy!!!! Good Luck!!

xxx_Pink_Princess_xxx · July 2011

Im on week 2 and I cover 2 miles (including the WU and CD) So ur doing great xxx

wjkirby · July 2011

They give you a rough idea on their website. http://www.coolrunning.com/engine/2/2_3/181.shtml

Garfy · July 2011

Hi

In the first few weeks just focus on improving your overall stamina - don't worry about how far you actually run. Keep to a steady pace, & then over the weeks you can gradually speed up.

Along with another friend (also MFP member), I ran my first 5km (Race For Life) last Sunday & we both completed the distance in just under 37 minutes - RUNNING ALL THE WAY !!.

I know that my friend followed the C25K (I only did part of it, as I decided to go running with some friends twice a week instead) & just repeated the last couple of weeks of the plan as we got closer to the event, picking up her pace each time.

Take care not to over do it - take the rest days as advised. I did too much a couple of weeks before my race & felt shattered. The week before the run I just went out once, having had a good 5 days off & the difference was amazing.

Hope this helps & Good luck !
Angie

(Garfy)

craftylatvian · July 2011

I run inside on a track. The heat index here is 100+ and I just feel safer inside with other people.
Thanks for the replies. I figured there was no way to do 3.1 miles in 20 minutes. My legs are short but still...:laugh:

joehempel · July 2011

Just as a bit of motivation for you.

I started running in mid-May at 220lbs, had a hard time doing interval runs for 1 mile, running one minute, walking one minute.

3 weeks later I ran in a 3.4 mile trail race, at 2 minute run/1 minute walk pace.

July 4th I ran a 10k called Conquer the Hill (6.2 miles) at a 2:30 run/:30 walk pace, finished in 75 minutes.

Yesterday, I signed up for a 1/2 Marathon in October.

Ran 4.5 miles yesterday...took me 51:50. But I RAN 47:50 of that time.

So in 2 months time, I went from not being able to run 1/4 mile in one go, to being able to sustain myself, albeit slow, I broke the 12 minute mile mark yesterday and sustained it.

Just keep pushing and keep working hard, you'll get there!!

craftylatvian · July 2011

Just as a bit of motivation for you.

I started running in mid-May at 220lbs, had a hard time doing interval runs for 1 mile, running one minute, walking one minute.

3 weeks later I ran in a 3.4 mile trail race, at 2 minute run/1 minute walk pace.

July 4th I ran a 10k called Conquer the Hill (6.2 miles) at a 2:30 run/:30 walk pace, finished in 75 minutes.

Yesterday, I signed up for a 1/2 Marathon in October.

Ran 4.5 miles yesterday...took me 51:50. But I RAN 47:50 of that time.

So in 2 months time, I went from not being able to run 1/4 mile in one go, to being able to sustain myself, albeit slow, I broke the 12 minute mile mark yesterday and sustained it.

Just keep pushing and keep working hard, you'll get there!!

Your story is very inspiring!!! I hope to increase my stamina, albeit slowly, but I am proud of what I can do at this point.

joehempel · July 2011

Be proud!! Running is no small feat, and it's rough! I'm currently dealing with more nay-sayers than anything about running a 1/2 marathon in October.

Be proud and keep it up!!!

trinity77 · July 2011

don't panic! i was only covering 2.5-3 km in the first couple of weeks. even in the last week i was only covering 4.25-4.5 km in 30 mins. on the final day i ran in a 5k race for life and what with trying to circumnavigate all the walkers it took me 40 mins to cover the full 5 km.

keep up the good work!

rainvc · July 2011

I just finished Wk2 Day1 and I covered about 1.6 miles. I run on a treadmill, and right now I walk at 3.0 speed and run at 4.5. That pace is just challenges me without making me unable to finish. I'm not a fan of running, but I want to be able to finish this program.

C25K Distance Question

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