Time vs distance - Slow person training for 5k
Kathryn247
Posts: 570 Member
Hello! I'm using the ZenLabs C25k program and just finished Week 7 Day 1. (I did the whole 8 weeks last summer, then didn't run over the winter so I started over.) I should finish Week 8 on July 30, and signed up for my first official 5k on August 11.
My issue is my speed. I've been running based on time rather than distance, so in my 30 minute run on Week 8 Day 3, I'll only go about 2.25 miles rather than 3 miles. 3 miles will take me about 40 minutes. What's the best way to prep for the 5k? Options:
1) Finish the C25k program based on time like I've been doing, then from August 1-9 increase my time and distance up to 3 miles
2) Start increasing my time and distance now, so that on W8-D3 I run 3 miles in 40 minutes, then from August 1-9 maintain or increase my time and distance so the 5k seems relatively easy.
My goals are to avoid injury and to finish the 5k without walking in 40 minutes or less.
I know there are apps that are based on distance rather than time, but I'm already at week 7 on this one, so I'd have to figure out how to transition.
Advice is appreciated!
My issue is my speed. I've been running based on time rather than distance, so in my 30 minute run on Week 8 Day 3, I'll only go about 2.25 miles rather than 3 miles. 3 miles will take me about 40 minutes. What's the best way to prep for the 5k? Options:
1) Finish the C25k program based on time like I've been doing, then from August 1-9 increase my time and distance up to 3 miles
2) Start increasing my time and distance now, so that on W8-D3 I run 3 miles in 40 minutes, then from August 1-9 maintain or increase my time and distance so the 5k seems relatively easy.
My goals are to avoid injury and to finish the 5k without walking in 40 minutes or less.
I know there are apps that are based on distance rather than time, but I'm already at week 7 on this one, so I'd have to figure out how to transition.
Advice is appreciated!
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I don't think very many people actually manage to complete the 5k in 30 minutes when they first graduate from C25k, the name is very misleading. I think my first full 5k took me about 38 minutes. A few months later I recently managed it in 29 minutes but am now working on forcing myself to slow down again to enable me to cover longer distances. Speed comes with time and practice and it's better to go slow and safe than to risk injury by trying to go faster than you're ready to. Also, bear in mind that a race atmosphere is likely to make you run faster than you usually do without even noticing, there's something about the crowd and adrenaline I guess that makes you faster.1
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I'd go option 10
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Option 1
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First, GOOD LUCK TOMORROW!!!
I am in this exact situation now, with the same goal - to run an entire 5K in under 40 minutes.
How did the last few weeks go? Did you stick with option 1?
I completed W7D1, the 25 minutes of running but it was 2.02 miles (not 2.5 as the app suggests). My plan is to complete the app but keep running into the cool down period. So for W7D2 I'll run for 26 minutes, W7D3 for 27 minutes, etc. My thinking is that by W8D3 I will actually run for 35 minutes and hopefully be close to a 5K in distance. I'll add on another 5 minutes for my actual cool down. Once I am done the app, I'll use MapMyRun or Runkeeper to track distance since those apps prompt when you hit a mile marker.0 -
When my husband and I did it, we swapped to distance rather than time after that first 20 minute run. Very few older female beginners can do 5k under 30 minutes, and we needed to be actually able to run 5k.0
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