C25K (running) question..

I am also on week 5. I was told by a trainer to not worry about speed AT ALL until you have completed the program and run/jog consistently for 30 consecutive minutes. When you can do that, then focus on speed. Good luck!

I'm just starting week 9 and at first I just had to make sure I ran for the time rather than worrying about distance; I can still vividly remember the lights dancing in front of my eyes and feeling like death in week 1. I reckon I'm about getting there in terms of distance now, but I wouldn't get hung up on it; from what I've seen on many other threads this seems to be the majority view. Not that it MUST be what works for all, of course.

As a matter of personal preference I would only ever run outside: anything else doesn't seem quite so "real", for want of a better word. You might see a difference if you switch, the monotony of the treadmill would be broken.

Pavement or Trails - much better than the TM, but I'll take the TM if I have no other choice. I did do C25K - never finished it as I got severe shin splints & had to stop running for a while. Been back to running since July though (woohoo!). Give yourself some time & you will get the distance. Don't try to increase pace & distance at the same time too much.

I just finished the program last week.
Don't worry about distance, focus on the time.

As far as where to run, I love trail running and try my best to hit the trails most of the time, sometimes I settle for the neighborhood but it is horrible with long hills. If I must, I will settle for a park track and last on my list is the treadmill.

Do what you love, I love trail running so that's what I do. (And be safe.)

I didn't read any of the responses, so I may be repeating here with my statement.

I did the c25k on both a treadmill and on the pavement and the pavement is definitely harder. you use more energy when you have to propel yourself as opposed to letting a moving belt on a treadmill do it for you, so it's definitely harder on the pavement.

I say if you're going to run a 5k, which will be outside, likely on a pavement, then I would train with the c25k on a pavement as well. If you train on a treadmill the entire time (and there's absolutely nothing wrong with that, please don't misunderstand) then come race day, you're likely to be a little bit slower than what you were on the treadmill and you may end up discouraged.

I found that running on a treadmill was much harder than running on pavement. I have a friend who is also a personal trainer and he recommended running on pavement. When I took his advice it was much easier and alot more visual stimulating than staring at my basement wall ;-)

The bottom line for me is my knees and back.

Most treadmills give a little.

The pavement gives nada.

As far as your times, I agree with the above person. Don't worry about time right now. Just finish the program so that you can get to running 30 minutes without walking.

THEN work on covering more distance in that 30 minutes by going faster.

When I tried running first on a treadmill I licked out 2 miles no problem... when I took it to the road... not even .25 of a mile without DYING!!! The treadmill moves for you. The ground does not.

I have heard that sidewalk payment is the worst thing to run on as there is no give whatsoever. With asphalt or road running there is some cushion in there. I have heard trail running is the best though as it's a softer surface and it really works your balance and core to navigate the terrain.

I can't answer the distance question, but I can say that outside is harder. When you run on the road, you get much more resistance than a moving belt under your feet. Make sure you up the incline on the treadmill to 1 or 2 in order to counterbalance this.

Personally the treadmill is "harder" for me in the sense that it bores me and I'm less likely to run as far than if I were out on the road. But asphalt is much more hard on your body in terms of impact, so for a newbie, I would alternate between road and asphalt so the tendons and muscles of your joints can acclimate. Do this for several months. When you can, run off road like on dirt trails because it is not as hard on your joints and will strengthen your lower leg muscles more because of the slightly uneven terrain. Just don't go to a trail where you could roll your ankle. Do some core exersizes and weight training specific to running, and see yourself improve much faster.

I am a runner and am very injury prone so I have done a lot of reading in this area. While I am not an expert, feel free to add me and I can try and answer other questions for you or point you in the direction of some really great websites.

Good luck and happy running!!!

I am on W5D1 today. I have been consistant about completing 2 miles or more in 30 minutes (including warm up, intervals, cool down) You need to go at the pace you are most comfortable with. I jog at a 3.5-3.8. Not fast at all. That is what my body can handle.

However, do not run on the treadmill. Continue running on pavement. The goal of this program is to get you off the couch and running a 5k. Running on the treadmill is TOTALLY different than running on pavement. The treadmill pulls you. When you run on pavement, you are working the muscles in your legs, which makes it harder.

Just remember, there are no 5k races on treadmills!


Good luck

No wonder I feel the world going round and round around me when I jog at 4.1 and walk at 3.2... Not to mention I am on week 1 Day 2....:embarassed:

I really love running outside and actually prefer that. You will get more distance towards the end. The program is set up in such a way that it allows you to build up strength first and endurance second. I am on Week 6 day 3. Once you get to where you can run for longer periods of time (EX: Week 5 day 3) then you can start building your distance such as weeks 7, 8, and 9

I just finished week 6 today and I've done the entire program outside. I used to be a gym junkie a few years back and would run run run like crazy on the treadmill. I have decided that outside is WAY harder. I don't focus on distance, I just focus on time. Good luck!

Thanks everyone..I guess I should look at it like this. A few weeks ago, back at week 1 I could barely run 60 seconds straight without feeling like i was going to die!! Today I ran 2 eight minute intervals without stopping and while, yes, it is tough..I don;t feel so much like dying when I am running now. Let's see what week 5:3 (Saturday) brings with a 20 minute straight run....

I'm doing W5D3 tomorrow too! A bit nervous, but I think I'll be able to do it. I did 15 minutes of running on Monday, so it can't be too much worse, right?

Edited to add: I run 95% of the time on a treadmill. I have two little girls, so I don't have as much opportunity to run outside as I would like. In fact, have yet to run outside. I'm thinking I'll make hubby watch them for an hour on sunday so I can try it out if I do make the 20 tomorrow, as a reward for being a rockstar

I got myself so worked up last night worrying about whether or not I could do the 20 minute interval, I finally threw up my hands, went and changed into running clothes and just hopped on the treadmill. And guess what? I did it. A full 20 minutes of running. Slow running, but hey, I'll take it. You can do it, for sure. Just focus on something else, instead of watching the clock. Give it a try, the pleasure you feel from doing something like that is insane. I think I grinned the rest of the night.
I'm still heading to the gym this morning, and I just might push for 20 minutes again Now that I know I can do that, nothing can stop me.