Those of you who have completed/more than halfway through C25K?
Lizzypb88
Posts: 367 Member
I just ended week 3 of the app, and each time is a challenge, typically each day is as hard as the last, some may be harder than other days... looking ahead, im just intimidated, the next week showing 5min runs and it increases faster than it used to, like going from week 1-2!
I'm curious of how hard it's going to get on me, does it seem to get extremely hard as the weeks go on and you pass the halfway point, or does the app do a good job of conditioning your body for running slow enough? I want to have an idea of what I'm in for when I start week 4 tomorrow!
I'm curious of how hard it's going to get on me, does it seem to get extremely hard as the weeks go on and you pass the halfway point, or does the app do a good job of conditioning your body for running slow enough? I want to have an idea of what I'm in for when I start week 4 tomorrow!
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Replies
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Many people have to repeat certain weeks...I did. Just use your best judgement, but continue to challenge yourself. Progress is rarely linear.3
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I finished it earlier this year.
Biggest thing for me was to slow down. I had to take about a week off as I buggered my knee doing something unrelated, but pushed through fine.1 -
I just ended week 3 of the app, and each time is a challenge, typically each day is as hard as the last, some may be harder than other days... looking ahead, im just intimidated, the next week showing 5min runs and it increases faster than it used to, like going from week 1-2!
I'm curious of how hard it's going to get on me, does it seem to get extremely hard as the weeks go on and you pass the halfway point, or does the app do a good job of conditioning your body for running slow enough? I want to have an idea of what I'm in for when I start week 4 tomorrow!
I am not that far myself (just on week 2) but have seen it mentioned in several threads that many struggle after week 3 because they are trying to sprint rather than keeping to a slower steady pace. I have found singing under my breath a really good method of controlling my breathing and keeping me at a good pace (if I can't sing I'm running too quick).3 -
If you have to repeat days or even weeks, do it.
OTOH, I found that although some of the jumps in distance were very intimidating mentally, I was able to do them. It's a really good feeling when you do. On one of the jumps (8 minutes to 20) I split the distance the first time and ran 2 x 12 instead, but the next time I was able to do the 20 easily. However, I was in pretty decent shape from walking before I started running.1 -
tinkerbellang83 wrote: »I just ended week 3 of the app, and each time is a challenge, typically each day is as hard as the last, some may be harder than other days... looking ahead, im just intimidated, the next week showing 5min runs and it increases faster than it used to, like going from week 1-2!
I'm curious of how hard it's going to get on me, does it seem to get extremely hard as the weeks go on and you pass the halfway point, or does the app do a good job of conditioning your body for running slow enough? I want to have an idea of what I'm in for when I start week 4 tomorrow!
I am not that far myself (just on week 2) but have seen it mentioned in several threads that many struggle after week 3 because they are trying to sprint rather than keeping to a slower steady pace. I have found singing under my breath a really good method of controlling my breathing and keeping me at a good pace (if I can't sing I'm running too quick).
This is true...don't worry about speed, slow down. C25K is great for getting you up to doing a 5K, but speed will come later.2 -
Most of the challenge is mental. I started every week assuming that I wouldn't be able to do it. But every time I felt like stopping I would check in with myself first. Do your joints hurt? Do your muscles hurt? Or are you just out of breath? 100% of the time I was just out of breath, so I would slow down a little and keep going. I just started week 8 last night and I haven't had to repeat any weeks! It's an amazing feeling when you suddenly realize you just finished something you had assumed you couldn't do.
My friend laughed at me when I told her I was nervous about my first attempt at 20 minutes of running. She said, "you know it was only last week that you said the same thing about 5 minutes right?"5 -
I'm on week 6. It's the only week I've had to repeat (twice!), and that was because of outside issues. The first time, I was having trouble with allergies and asthma, so I had to adjust medications during high pollen time. Then I got sick so I took 5 days off and felt better repeating due to the lost time and lingering symptoms. The intensity did seem to suddenly escalate at week 4 or so, but I was able to do everything up through W6D2 before getting sick. Even the 20 minute run was completely doable. It really is mostly mental.
That said, last night was my last interval run. Tomorrow is W6D3 and it's a 22-minute run. My prior attempts at week 6 were just days 1 and 2. Next week, 25-minute runs. I'm trying to remind myself that I thought week 4 was crazy and it was actually fine.0 -
It really depends on you and where you are fitness-wise.
When I did C25K I was not overweight and had been lifting for a year. I used the Zombies 5K app that has optional 5min run periods at the start and finish of every session (you walk or run/walk if you don't feel up to running the whole time). I chose to run all of the optional sessions, so when the app jumped up to 5min run intervals it wasn't anything new. The biggest hurdle was the leap to 20min - and it turned out that was totally mental for me. It just seemed to drag on and on, but not because I was that tired. I was just anticipating the finish.
So, I did it in one go, but I was in a really good spot before I started. I know there are a lot of people that need to repeat weeks, but they still finish if they stick with it and don't get discouraged. The big thing to me is to repeat the week you failed and keep trying to get closer to success until you make it. Don't do what I've seen some do that have given up after multiple attempts, which is to repeat the last successful week thinking that would get them in shape for the week they failed.0 -
I'm in the middle of week 5... I'm going back to week 4 day one for a couple reasons... mostly related to my running cadence and program goals.
1. my slow run is between 6-7 mph... closer to 6
2. I'm more interested in running 1.5 miles than 3... although I'll get to the 5K
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I completed C25k last year- I eased into the beginning of it (before I started) by increasing my walking because I was very out of shape. With a solid walking background for a few weeks, I didn't find any difficulty progressing from week to week- I also didn't run fast at all. Honestly, the program says 5k or 30 minutes of continuous running- I really was only doing a little over 2 miles in 30 minutes by the end. I had to do additional work to reach the distance after I "graduated". I unfortunately overdid it at the end of last year and I messed up my left knee, which resulted in months of PT- but that was NOT due to C25k, but my own mistakes.
A few recommendations as you move on: seriously warm up and cool down and stretch very well. Invest in good running shoes (seriously worth it). Add a few days of some bodyweight exercises like lunges/squats/etc can help strengthen the muscles of your legs and around your knees to help prevent injury. Drink plenty of water (especially in the summer).
Good luck and have fun with it. Repeat weeks as you need. The program will get you there- I honestly was amazed at my own progress. Enjoy it
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I just ended week 3 of the app, and each time is a challenge, typically each day is as hard as the last, some may be harder than other days... looking ahead, im just intimidated, the next week showing 5min runs and it increases faster than it used to, like going from week 1-2!
I'm curious of how hard it's going to get on me, does it seem to get extremely hard as the weeks go on and you pass the halfway point, or does the app do a good job of conditioning your body for running slow enough? I want to have an idea of what I'm in for when I start week 4 tomorrow!
Much of the challenge in running is the psychological, rather than the physiological. That challenge remains whether you're talking about jumping to 5 or 20 minutes, and similarly when you're talking about the jump from marathon to 50Km.
The build up is progressive, adding a bit at a time. Your body will find it easier than your mind will.0 -
Like other's have said, repeat a week if you have to (I did, it took me 13 weeks to complete C25K). I also went back a week when I found one week too challenging. Just know that you are improving, even if it takes you a little longer.0
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I repeated a couple of weeks, but the program did such a good job that, in the end, I was able to skip the last week. Don't be afraid to repeat weeks. And don't be afraid to slow down either. Sometimes it's hard to run longer because you're running too fast, even when you think you're running really slow.0
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cwolfman13 wrote: »tinkerbellang83 wrote: »I just ended week 3 of the app, and each time is a challenge, typically each day is as hard as the last, some may be harder than other days... looking ahead, im just intimidated, the next week showing 5min runs and it increases faster than it used to, like going from week 1-2!
I'm curious of how hard it's going to get on me, does it seem to get extremely hard as the weeks go on and you pass the halfway point, or does the app do a good job of conditioning your body for running slow enough? I want to have an idea of what I'm in for when I start week 4 tomorrow!
I am not that far myself (just on week 2) but have seen it mentioned in several threads that many struggle after week 3 because they are trying to sprint rather than keeping to a slower steady pace. I have found singing under my breath a really good method of controlling my breathing and keeping me at a good pace (if I can't sing I'm running too quick).
This is true...don't worry about speed, slow down. C25K is great for getting you up to doing a 5K, but speed will come later.
All of this. Run at a pace where you could carry on a conversation. It will help make sure you're running the right pace. Don't worry about "fast" or "slow"....it's all relative anyway.
Also...there's no shame in repeating weeks. Everyone is different. Some people do it in the planned time, some take 12 weeks. Just do you and keep going!0 -
Usually you can do more than you "think" you can. When you get there, you will be able to do it. If you need to repeat a week, no problem, that is how the program is intended to work.0
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Thank you everyone!- the first two weeks were rough on me as my knees took a huge beating, but after getting good running shoes, and doing good stretching after, I can say I am able to get around and do daily activities like normal, so I know I'm not overdoing it and my body isn't sore... I do worry about getting sore though, I definitely push myself if I want to, like when I tried running the 5k with no training, which got me interested in this!
What should I watch for when doing the workout, what are the signs that I need to slow my progress? I only run at a 4.7, which is up from my 4.5 the first two weeks so I'm definitely going slow!0 -
stanmann571 wrote: »I'm in the middle of week 5... I'm going back to week 4 day one for a couple reasons... mostly related to my running cadence and program goals.
1. my slow run is between 6-7 mph... closer to 6
2. I'm more interested in running 1.5 miles than 3... although I'll get to the 5K
Interesting definition of "slow". 6 mph is 10 minute miles and 7 mph is 8:34 miles. Both of which are FAST in my book. 6 mph gets you 5K time to just over 30 minutes. and 7 mph is 26:34 for a 5K. Times many people strive for.
OP- C25K is not a race. It's a training tool. Go slowly enough for you to do the workout. If it was hard repeat. A session, or a week. Most of us have. If you can't sing "Happy Birthday" while running, you are going too fast. If you aren't enjoying the run, you're going too fast. Don't worry about speed. Speed will come with conditioning. That "slow", let's sing pace, will get gradually faster as your condition progresses.2 -
While I haven't done this program, I am currently training for my first full marathon. In the last couple of months, I have run further than I ever thought I would, and the long runs are really intimidating. The biggest things I have discovered:
1. If you are faced with a distance you question your ability to do, slow down. Start out slower than you feel comfortable going. Your goal is to finish the distance, not set a speed record.
2. I have been running with Spotify running mixes. If you use your smart phone, it will automatically detect your cadence, and play music that matches. It's a great way to maintain a steady pace.
3. Don't think about how much of the program you still have left. You'll get overwhelmed. Don't think about the total distance you have to run today. You'll get overwhelmed. Focus on the next mile, or the next quarter, or the next light pole, or the next step. Each day you run, you're getting better for the next run you do. Today's run that was grueling will be easy next week. If you doubt this, just look back at the first couple of runs you did. I bet you could do them today with no problem.
4. Not every run will be a good one. Some days you'll be tired, or depressed, or hungry, or full or any number of things. Some runs just suck. Sometimes you don't finish. That's okay. The key is to not let a bad run make you think that you're not progressing. Chalk it up to a bad day and move on.
If it hurts, stop. Better to miss a workout than injure yourself. Speed will come.What should I watch for when doing the workout, what are the signs that I need to slow my progress? I only run at a 4.7, which is up from my 4.5 the first two weeks so I'm definitely going slow!
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stanmann571 wrote: »I'm in the middle of week 5... I'm going back to week 4 day one for a couple reasons... mostly related to my running cadence and program goals.
1. my slow run is between 6-7 mph... closer to 6
2. I'm more interested in running 1.5 miles than 3... although I'll get to the 5K
Interesting definition of "slow". 6 mph is 10 minute miles and 7 mph is 8:34 miles. Both of which are FAST in my book. 6 mph gets you 5K time to just over 30 minutes. and 7 mph is 26:34 for a 5K. Times many people strive for.
OP- C25K is not a race. It's a training tool. Go slowly enough for you to do the workout. If it was hard repeat. A session, or a week. Most of us have. If you can't sing "Happy Birthday" while running, you are going too fast. If you aren't enjoying the run, you're going too fast. Don't worry about speed. Speed will come with conditioning. That "slow", let's sing pace, will get gradually faster as your condition progresses.
I've never been able to run slower than 6 mph. If I hadn't spent a year getting deconditioned because I couldn't get a straight answer from my docs about what was causing my knee pain, and what the best care for it was, I'd be going a good bit faster... I also wouldn't be doing C25K.
I also can walk consistent miles at a 5+ pace.. so theres that.
But the thread really isn't about me...0 -
This is really good advice. Glad I came across it! I'm just starting the C25K program and I think I need to get over the mental hurdles over anything else.0
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Thank you everyone!- the first two weeks were rough on me as my knees took a huge beating, but after getting good running shoes, and doing good stretching after, I can say I am able to get around and do daily activities like normal, so I know I'm not overdoing it and my body isn't sore... I do worry about getting sore though, I definitely push myself if I want to, like when I tried running the 5k with no training, which got me interested in this!
What should I watch for when doing the workout, what are the signs that I need to slow my progress? I only run at a 4.7, which is up from my 4.5 the first two weeks so I'm definitely going slow!
Make sure you do a good dynamic warm up too. When I did C25K, I started with about 30 squats and 60 lunges, forward, back, and side. That really got my knees and muscles woke up. I also did the 5min walk either before or after the dynamic warmup.2 -
What should I watch for when doing the workout, what are the signs that I need to slow my progress? I only run at a 4.7, which is up from my 4.5 the first two weeks so I'm definitely going slow!
C25K graduate here.
Trust the program. It won't ask you to run any time period that you aren't ready for.
There's a "talk" test you can take to help you gauge whether you are running too fast for now. Speak a short sentence out loud. You should feel comfortable doing so. If the words are hard to get out, slow down.
You'll learn to gauge your speed over time. As well, your speed will increase over time.
Always remember, when you look at the next run, the program won't ask you to run what you aren't ready for. You can do this. Just pay attention to your speed and don't be afraid to keep it slow.
I can't remember what speed I started at but my finishing speed was 5K/hr, which I can now walk.
Is your 4.7 "miles" or "kilometers"? It may be a bit quick for Week 2.
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I started a few months ago and made the mistake of going too fast (maybe 5.5mph - 6mph) which resulted in injury.
I can now run for 30 minutes without too much problem as I've slowed down a lot (down to about 4.8mph).
Don't concern yourself with speed as it doesn't matter, just focus on how long your running for and enjoy.0 -
stanmann571 wrote: »stanmann571 wrote: »I'm in the middle of week 5... I'm going back to week 4 day one for a couple reasons... mostly related to my running cadence and program goals.
1. my slow run is between 6-7 mph... closer to 6
2. I'm more interested in running 1.5 miles than 3... although I'll get to the 5K
Interesting definition of "slow". 6 mph is 10 minute miles and 7 mph is 8:34 miles. Both of which are FAST in my book. 6 mph gets you 5K time to just over 30 minutes. and 7 mph is 26:34 for a 5K. Times many people strive for.
OP- C25K is not a race. It's a training tool. Go slowly enough for you to do the workout. If it was hard repeat. A session, or a week. Most of us have. If you can't sing "Happy Birthday" while running, you are going too fast. If you aren't enjoying the run, you're going too fast. Don't worry about speed. Speed will come with conditioning. That "slow", let's sing pace, will get gradually faster as your condition progresses.
I've never been able to run slower than 6 mph. If I hadn't spent a year getting deconditioned because I couldn't get a straight answer from my docs about what was causing my knee pain, and what the best care for it was, I'd be going a good bit faster... I also wouldn't be doing C25K.
I also can walk consistent miles at a 5+ pace.. so theres that.
But the thread really isn't about me...
stanmann571stanmann571
And here I am trying to get sub 30.
If your "slow run" is 6-7 mph, why is a sub 30 minute 5K your goal? Should be able to do that easy, no?
But, you're right, this thread isn't about you, it's about doing C25K. I just didn't want people to believe that you had to run 6-7 mph in the program. Much slower is in order.0 -
stanmann571 wrote: »stanmann571 wrote: »I'm in the middle of week 5... I'm going back to week 4 day one for a couple reasons... mostly related to my running cadence and program goals.
1. my slow run is between 6-7 mph... closer to 6
2. I'm more interested in running 1.5 miles than 3... although I'll get to the 5K
Interesting definition of "slow". 6 mph is 10 minute miles and 7 mph is 8:34 miles. Both of which are FAST in my book. 6 mph gets you 5K time to just over 30 minutes. and 7 mph is 26:34 for a 5K. Times many people strive for.
OP- C25K is not a race. It's a training tool. Go slowly enough for you to do the workout. If it was hard repeat. A session, or a week. Most of us have. If you can't sing "Happy Birthday" while running, you are going too fast. If you aren't enjoying the run, you're going too fast. Don't worry about speed. Speed will come with conditioning. That "slow", let's sing pace, will get gradually faster as your condition progresses.
I've never been able to run slower than 6 mph. If I hadn't spent a year getting deconditioned because I couldn't get a straight answer from my docs about what was causing my knee pain, and what the best care for it was, I'd be going a good bit faster... I also wouldn't be doing C25K.
I also can walk consistent miles at a 5+ pace.. so theres that.
But the thread really isn't about me...
stanmann571stanmann571
And here I am trying to get sub 30.
If your "slow run" is 6-7 mph, why is a sub 30 minute 5K your goal? Should be able to do that easy, no?
But, you're right, this thread isn't about you, it's about doing C25K. I just didn't want people to believe that you had to run 6-7 mph in the program. Much slower is in order.
Because I can't run 30 minutes sustained.. 18-20 is about the best I've ever done.. and I know it's because I can't slow down. What I really need to do is run with a tortoise... who keeps shouting slow down, stay behind me.
Much slower is in order, I just can't figure out how to get there. And yes, I can talk/sing at my pace...0 -
stanmann571 wrote: »stanmann571 wrote: »stanmann571 wrote: »I'm in the middle of week 5... I'm going back to week 4 day one for a couple reasons... mostly related to my running cadence and program goals.
1. my slow run is between 6-7 mph... closer to 6
2. I'm more interested in running 1.5 miles than 3... although I'll get to the 5K
Interesting definition of "slow". 6 mph is 10 minute miles and 7 mph is 8:34 miles. Both of which are FAST in my book. 6 mph gets you 5K time to just over 30 minutes. and 7 mph is 26:34 for a 5K. Times many people strive for.
OP- C25K is not a race. It's a training tool. Go slowly enough for you to do the workout. If it was hard repeat. A session, or a week. Most of us have. If you can't sing "Happy Birthday" while running, you are going too fast. If you aren't enjoying the run, you're going too fast. Don't worry about speed. Speed will come with conditioning. That "slow", let's sing pace, will get gradually faster as your condition progresses.
I've never been able to run slower than 6 mph. If I hadn't spent a year getting deconditioned because I couldn't get a straight answer from my docs about what was causing my knee pain, and what the best care for it was, I'd be going a good bit faster... I also wouldn't be doing C25K.
I also can walk consistent miles at a 5+ pace.. so theres that.
But the thread really isn't about me...
stanmann571stanmann571
And here I am trying to get sub 30.
If your "slow run" is 6-7 mph, why is a sub 30 minute 5K your goal? Should be able to do that easy, no?
But, you're right, this thread isn't about you, it's about doing C25K. I just didn't want people to believe that you had to run 6-7 mph in the program. Much slower is in order.
Because I can't run 30 minutes sustained.. 18-20 is about the best I've ever done.. and I know it's because I can't slow down. What I really need to do is run with a tortoise... who keeps shouting slow down, stay behind me.
Much slower is in order, I just can't figure out how to get there. And yes, I can talk/sing at my pace...
Get a heart rate monitor and run to a heart rate, generally 60-70% of your max.
That monitor will be your "tortoise" telling you to slow down. And if you can sing at your "slow" pace, you should be able to go more than 30 minutes. To build a base you gotta slow down. It's worth the effort.0 -
stanmann571 wrote: »stanmann571 wrote: »stanmann571 wrote: »I'm in the middle of week 5... I'm going back to week 4 day one for a couple reasons... mostly related to my running cadence and program goals.
1. my slow run is between 6-7 mph... closer to 6
2. I'm more interested in running 1.5 miles than 3... although I'll get to the 5K
Interesting definition of "slow". 6 mph is 10 minute miles and 7 mph is 8:34 miles. Both of which are FAST in my book. 6 mph gets you 5K time to just over 30 minutes. and 7 mph is 26:34 for a 5K. Times many people strive for.
OP- C25K is not a race. It's a training tool. Go slowly enough for you to do the workout. If it was hard repeat. A session, or a week. Most of us have. If you can't sing "Happy Birthday" while running, you are going too fast. If you aren't enjoying the run, you're going too fast. Don't worry about speed. Speed will come with conditioning. That "slow", let's sing pace, will get gradually faster as your condition progresses.
I've never been able to run slower than 6 mph. If I hadn't spent a year getting deconditioned because I couldn't get a straight answer from my docs about what was causing my knee pain, and what the best care for it was, I'd be going a good bit faster... I also wouldn't be doing C25K.
I also can walk consistent miles at a 5+ pace.. so theres that.
But the thread really isn't about me...
stanmann571stanmann571
And here I am trying to get sub 30.
If your "slow run" is 6-7 mph, why is a sub 30 minute 5K your goal? Should be able to do that easy, no?
But, you're right, this thread isn't about you, it's about doing C25K. I just didn't want people to believe that you had to run 6-7 mph in the program. Much slower is in order.
Because I can't run 30 minutes sustained.. 18-20 is about the best I've ever done.. and I know it's because I can't slow down. What I really need to do is run with a tortoise... who keeps shouting slow down, stay behind me.
Much slower is in order, I just can't figure out how to get there. And yes, I can talk/sing at my pace...
Get a heart rate monitor and run to a heart rate, generally 60-70% of your max.
That monitor will be your "tortoise" telling you to slow down. And if you can sing at your "slow" pace, you should be able to go more than 30 minutes. To build a base you gotta slow down. It's worth the effort.
I know there's a little bit of a psychological factor. I've never had to run further than 2 miles so I never really cared to get there.
It's never really been a priority, 6 laps, 13 minutes, 45 Pushups 38 situps. Go back to life.
Now, at 41, It's for me, not for a test.. This upcoming test will leave me with 2 more before I ETS, I'll get there(5K). I'm doing(not running) a 5K tomorrow. Goal time for run/walk is 75-80.0 -
Thanks everyone!!!
No joke, I did my run today, first 4min one and when I got to the halfway part I thought "ugh this isn't fun anymore!" So looking back on some of your answers and the fact that I didn't find the joy I usually do in it, tells me I have to repeat that day! I was kind of bummed, it's the first time I didn't enjoy it as much as I usually have! 4min is going to be tough for me to break through!
Thanks everyone for your advice!0 -
stanmann571 wrote: »I've never been able to run slower than 6 mph.
I also can walk consistent miles at a 5+ pace
I'm doing(not running) a 5K tomorrow. Goal time for run/walk is 75-80.
If you run at 6mph (10 minute miles), and walk at 5mph (12 minute miles), you can walk a 5k in 36 minutes.0 -
stanmann571 wrote: »I've never been able to run slower than 6 mph.
I also can walk consistent miles at a 5+ pace
I'm doing(not running) a 5K tomorrow. Goal time for run/walk is 75-80.
If you run at 6mph (10 minute miles), and walk at 5mph (12 minute miles), you can walk a 5k in 36 minutes.
A leisurely stroll of 3 mph will get a 5K done in 60 minutes +/-. 15 minute miles (4mph, a brisk walk) gets it done in 45. 80 minutes for a 5K is 25 minute miles.0
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