Runners- thoughts on C25K?

Lizzinc
Lizzinc Posts: 23 Member
in Fitness and Exercise
I'm currently about halfway through the C25K program. Using the Zen labs app. I was doing great until week 4. I feel like I hit a wall at about 4 min. I seem to always need to walk a few steps to catch my breath. Should I go back to week 3 or keep doing week 4 until I can push through to 5 min every single time or should I go on to week 5? I know I need to buy new shoes, but that's not an option for a few more weeks. Open to any and all suggestions!

Replies

  • GrumpyHeadmistress
    GrumpyHeadmistress Posts: 666 Member
    And remember to run slowly. Like really slowly. It’s not about speed right now, it’s about making the distance. Speed will come later.
  • lauzjacobs
    lauzjacobs Posts: 21 Member
    edited October 2017
    1) Good shoes - most important shin splints will wreck your motivation.
    2) moisture wick gym clothes - thigh rub is not fun.
    3) Good 140BPM music - when my song comes on I can run for another 3min.
    4) Build up slowly, listen to your body, if it hurts= slow up.
    I'm ignoring the C25k schedule just yesterday I'm up to 3x8min with 2/3min walking gaps
    Add me as friend for good motivation :):)
  • girlinahat
    girlinahat Posts: 2,956 Member
    You're going too fast. Slow down. Slow down to the point that you could probably walk faster. Running is a gait not a speed.

  • lulehlu
    lulehlu Posts: 87 Member
    I also advise you to slow down, even if you feel like you are running more slowly than you walk. I was also hitting the wall with C25K but I slowed down and now I have worked my way up to running for 28 minutes.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    run slower
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    I had shin splints because I didn't buy new shoes. I'd buy proper shoes from a good running store that does a gait analysis as soon as possible.

    And yeah, slow down. :)
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Rather than suggesting you repeat a session, I would suggest you finish the week, and repeat the week. Since C25K is a progressive program, Some days are harder than others. If you "fail" on the hard day, and try to repeat it the next session, you may continue failing, and even slow your progress.

    The other advice to "slow down" I want to echo.

    Assuming that you're on W4D1, You've got 3 days of the same session. If you're still having trouble on W4D1, then repeat all 3 days next week
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    If you have to catch your breath I'll echo the previous posters.....slow down and then slow down some more. At this point all of your running should be at a conversational pace. Don't worry about repeating weeks, we all adapt at different rates.

    Have fun & keep at it.
  • dougii
    dougii Posts: 679 Member
    I've used the app more times than I care to remember over the past 5 years. It is a great way to get back into the running groove after an injury or a long break. I agree with the whole idea of slowing down - most of my injuries sprang from trying to run fast to soon. Now I work on mastering the art of running slowly but for lengthy periods of time. Get the shoes as soon as you are able as they will also make a world of difference. I used to repeat entire weeks when needed and eventually found I wanted to run longer than that day's workout so would then repeat the 10/3/10 day which was one of my favorites!! Enjoy and welcome to the "club"!!!
  • kgirlhart
    kgirlhart Posts: 5,162 Member
    I will also recommend slowing down. And shoes can be expensive, but you will be surprised at what a difference shoes can make.
  • apullum
    apullum Posts: 4,838 Member
    Repeat the week. Repeat it as many times as you feel like you need to repeat it. C25K is a great program, but some people find that its pace is too fast, and the program generally doesn't make it clear that it's okay to repeat any workouts you need to repeat.

    I know shoes are expensive, but I would really prioritize them. Be honest with the employees at the running store about your budget, and they'll try to find something in your price range. Worn out or incorrect shoes are a major cause of running injuries. I didn't get fitted for running shoes, finished C25K and tried to train for a 10K, and promptly injured my knee when I increased my mileage.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Lizzinc wrote: »
    I feel like I hit a wall at about 4 min. I seem to always need to walk a few steps to catch my breath. Should I go back to week 3 or keep doing week 4 until I can push through to 5 min every single time or should I go on to week 5?

    I'll sort the various points above about easing your pace, it sounds as if you're running too quickly.

    I will disagree with the points above about repeating as much as you feel like. You've completed week three, so no point in sterling back, but a repeat of week four will help your confidence. Slow down a little and you should be fine.

    Notwithstanding that the effect of standing still, repeating weeks, is that you'll strap after a couple of weeks. If you're not continuing to overload yourself your progress will stagnate, so I'd suggest no more than one repeat of the week. An observation is make about many of the C25K threads on here, largely in the group's, is that people who start to repeat end up dropping off the plan. Psychologically it can become very easy to stall.
  • jld1975
    jld1975 Posts: 18 Member
    I am doing couch25k now, I am in week 8. I would just echo going super slow. My pace early on was almost 15 minutes/mile. I was really just focused on keeping the gait and not dropping my arms. I am down to right around 13. I won’t be running 5k in 30 minutes at the end of the program, but I am going to move on to the bridge to 10k app and build my time up until I get to 5k, which is a psychological goal of mine. I am still out of breath, though, at the end. I assume that will improve over time, but I do also have asthma. I have been using the Active app. Also, I can’t stand running with music, I like to know what is happening around me (I run outside).
  • SchweddyGirl
    SchweddyGirl Posts: 244 Member
    edited October 2017
    The misconception about C25K is that many believe it will get someone able to run 5K in 30 minutes...while this maybe true for some, most dont do it in 30. The point of C25K is to get you able to run nonstop for 30 minutes...which is why I love the program but hate the title. Keep in mind, it is okay to have to do repeat days. I still run/walk and have been running since 2013. I found the interval set that works best for me and have been using it almost exclusively since (4:1). Dont be discouraged if you cant do a full interval....just slow down and continue with the set you were able to complete.
  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    Another vote for go slooowwwwwwwwww. Sloowwwwwwww and stick with the week you're on until you can complete it.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    It took me much longer than the program normally takes to get to a consistent 5K. Now I routinely run 10K!

    The point is to take your time, find a few levels that are doable without killing yourself, and keep doing them as long as it takes. It helps to throw in some other exercise as the C25K is only 3 times a week. I threw in elliptical, going for at least 45 minutes. If that's too boring, you can "power walk" outdoors. Again, I'd go for at least 45-- longer if you can. You're trying to build up your stamina.
  • CMNVA
    CMNVA Posts: 733 Member
    I'm at the end of week 7 on C25K. I run slowly but there were days where I just ran like crap and had to repeat. I think it's week 5 that REALLY ramps up. Knowing that's just around the corner for you, I suggest you repeat the day you are failing until you get it. Or, as someone else said, move to the next day and complete the week and then redo that week again.

    I have redone two days on Week 7. I am running about a 12-13 minute mile. It says I should have covered 2.5 miles in 25 minutes but that's not really happening.

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