C25K graduate going for Round 2!
LorinaLynn
Posts: 13,247 Member
I started running with Couch to 5k in December of last year, then a 10k training plan. I'm doing well, better than I ever thought possible, but now that I can do a 5k in under 25 minutes, I want to push myself and see just how fast I can get.
My goal is to be under 21 minutes by Spring, so I'm going through C25k again, but instead of walking and running, I'm running at an easy pace, and running fast. I did week one last week, jogging at 6.2 and running between 8.2 and 9mph. It completely boggles my mind that I can run that fast at all. Just one minute at 5mph was hard a year ago!
I'm not sticking to the plan strictly, because I'm doing the intervals when I'm on the treadmill at the gym, but if the weather is nice like it's been the past few days, I'm going to enjoy nice easy runs in the sunshine.
I'll use this thread to update my progress.
My goal is to be under 21 minutes by Spring, so I'm going through C25k again, but instead of walking and running, I'm running at an easy pace, and running fast. I did week one last week, jogging at 6.2 and running between 8.2 and 9mph. It completely boggles my mind that I can run that fast at all. Just one minute at 5mph was hard a year ago!
I'm not sticking to the plan strictly, because I'm doing the intervals when I'm on the treadmill at the gym, but if the weather is nice like it's been the past few days, I'm going to enjoy nice easy runs in the sunshine.
I'll use this thread to update my progress.
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That is amazing! I want to be where you are now! I am painfully slow!
Congratulations on your dedication! I hope you can motivate me to be better faster and stronger!
You go girl!0 -
Congrats! I can't seem to get any faster no matter what I do, but I'm okay with that. I was never a long distance runner to begin with. 0
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Awesome, can't wait to hear your updates! Maybe I'll follow a bit in your footsteps. I did my first 5k a couple weeks ago and was floored by my time (26:09). I would love to get that under 25 minutes, and my next distance goal is to get up to a 10k. I think my ultimate distance goal would be a 1/2 marathon - I'm not sure I can commit to a full one in the next few years, but we'll see...
I hadn't thought to use the C25K structure to get faster, but I like the idea of it! Hope it goes well for you!!0 -
That sounds like a great idea to get faster. Maybe I will try this too. Right now I am working on my speed too. I ran my first 5K Trail Run in 28:47...not too shabby for my first race. Plus I was dodging mud puddles in the woods so it couldve been faster I'm sure. I do speed intervals on my treadmill but I like the idea of using C25K to speed up Can't wait to see how it works for you 0
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I've been thinking of doing this, too. My first 5K time was 33:02, so I definitely need to work on that speed. Congrats to all of you who have gotten your times down so far! That's really impressive. 0
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Oh Wow it's my first time going through C25K and I find running at 5.2mph difficult ( Just finished week 5 ) and you are all talking about running 8mph + , am I doing something wrong? I can't even fathom going that fast.0
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Oh Wow it's my first time going through C25K and I find running at 5.2mph difficult ( Just finished week 5 ) and you are all talking about running 8mph + , am I doing something wrong? I can't even fathom going that fast.
Definitely not doing anything wrong!!! When I was doing c25k I would run at 5.6-6.0 mph depending on how long I had to run (5.6 for the longer runs at first, though I could handle 6.0 for the shorter runs sometimes). By the time I was done I guess my system was happily enough conditioned to the act of running that I could up the speed a bit, but my comfortable pace is still just about 6.0-6.5 mph. I really surprised myself at my first race when I was running at about 7.11 mph - I'd never ever really run that fast before! I think a lot of it was adrenaline! But that is definitely not a speed I'm comfortable running at normally, haha.
Anyways, what I'm trying to say is, I think running at 5.2 mph is absolutely and totally great. Lots of people will run faster and lots of people will run slower. It's not really about speed, especially at first, I think. It's about getting your body used to the idea of running at all! If you get really into it and feel the need to get faster after you're finished the program, then there are a bunch of methods people use for that, but in the end I think the best thing is doing it at all, no matter what speed you go at!0 -
I only have 6 more runs till I graduate the program! And I've registered for a Turkey Trot 5K this month. I have no idea what my time will be (and at this point don't care, just tickled that I can run more than 20 min straight when back in Aug I couldn't run for one min) but I was planning on re-doing the C25K to try to improve my time. I like the idea of using different speeds at intervals! Thank you for that idea! Look forward to seeing how it works for you 0
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I had a very hard time running at anything above 5mph when I first started, and even when I finished, 6mph was blazing fast for me on the treadmill. But once I got out running in races, my average speed was 5.8 for the first one, with lots of walking, 6.2 for the second, then around 6.7 for the next several. Over the summer, I didn't run any races, and when I started up again in September, I surprised myself to finish a 5k in 25:29, then a month later in 24:59 (almost 7.5mph). My 10k was at an average of 7mph.
Competition + race day endorphins + a Rock Star energy drink before a race
= running much faster than I thought I could!
So all along, it wasn't until I realized I could run faster in races that I pushed myself to run faster when just exercising. I think of it like at the end of Harry Potter and the Prisoner of Azkaban, when he knew he could summon his Patronus because "he already did it." I use that as my motto, "I can do this because I already did it." If I can run 30 seconds at 9mph, I know I can (eventually) run one minute. Then two. Then three. Then more. Eventually. Because if at one time, that 5mph was really hard, and I was struggling every step of it, but now, it's a piece of cake. If my legs, heart, lungs and mind (most of all, my mind, I believe!) can get use to that, they can get used to this.
At least that's what I tell myself. :happy:0 -
W2D1 kicked my *kitten*! :laugh:
I jogged at 6.2 and ran at 8.2, but had to toss a couple one minute long walks at 4mph to take a drink of water and mop the sweat off my face. The gym needs more fans. Or I need a battery operated fan I can clip to the treadmill. The heat is what kills me. My legs can keep going. My breathing is ok. I'm just sweltering!
With the walks, for the 20 minutes I was running, I averaged a 9 minute mile pace. A little disappointing, because I know I CAN run averaging an 8 minute mile and not feel like I'm dying. But I was also at an incline of 2 (not very high, but not flat, either), and I've always been faster outside than the treadmill. According to this chart - http://www.hillrunner.com/training/tmillchart.php - that incline is equal to running an 8:30 minute mile on a level surface.0 -
You are so fast its amazing! If I'm running a 30 minute 5k next year I'm going to be thrilled!
NB_Eric -- nah Lorina and Steph are very fast, I am not using a treadmill so not totally sure of my MPH but I think its around 5-5.5, My boyfriend can do a little faster like 6.5 or 7 but he's also 6'2" and long legged. :grumble:0 -
W2D2 today, and it once again left me a sopping sweaty mess! I hate treadmills so much. :laugh: It still ticks me off when people who are walking are on the few treadmills that get good airflow. Especially when they're wearing sweatshirts, too. My shirt and shorts and hair get soaked. Even drinking 16 oz of water while there, I weighed 2 pounds less when I got home than when I left... so I lost three pounds of sweat! Yuck!
I had to pause a couple times to mop sweat, but it's done. Walked at 3.5 to warm up and cool down, jogged at 6.2, and ran at 8.0mph, but cranked it up a little during the last run interval. Covered three miles in 30 minutes, with 10 minutes of it walking.
I'm both dreading and looking forward to week three when I do 3 minute runs. It might be easier, since I know it takes me about that long to get into my stride when I'm running on my own. The 90 second intervals are no harder than the 60 seconds, and the first 30 is still the hardest.0 -
I'm noticing my average pace has picked up since starting C25k again.
When I did my 10k race last month, I was at 7mph but I'm always faster during races than when just out by myself. Less incline, no traffic, a little competition, race day endorphins, and a little help from Rock Star. Usually, I averaged about 6-6.2mph when out alone. Today I did a longer run, just about 10k, at about 6.7mph, which was my racing speed a few months ago, and it felt like a jog-type pace. So... I think it's working. 0 -
Awesome - glad to hear that you're getting results! I think I may combine this idea of "faster c25k" with the "bridge to 10k" - do one or the other every other day and try to get faster as well as increase my endurance!
Keep on letting us know how things are progressing!0 -
Week 3 Day 1 today!
I'm not sticking to the schedule that much, since I'm already more than capable of doing the distance and like to include some longer runs when the weather cooperates, so I wasn't sure if I should go for week 3 today, or do week 2 day 3. I was nervous about progressing to week 3 and the three minute runs, so I figured, "Just try it... if it's too much, go back to week 2."
It wasn't too much. It was just as I thought... running three minutes was no harder than running 90 seconds. I did the 5 minute warmup at 3.5 miles per hour, jogged at 6.2mph and ran at 8.2 mph, at an incline of 2.0. And it was pretty good! I extended it a little, too, adding another 3:30 minutes of jogging and 90 seconds of running, to bring the total running time to 20 minutes, and total workout to 30 minutes. Covered exactly 3 miles. I had to pause a few times to drink some water and mop some sweat, which I think I'll always have to do on a treadmill. And by the end, I did feel a bit like my uterus was going to fall out, but by the time I finished my cool down walk, I felt fine.
I'm not worried about week 4. I'm not going there yet, but I'm not worried about it. 0 -
W3D2 kicked my *kitten*. The first two intervals went well, except for the misstep I took when I first hit the "speed interval' button on the treadmill and almost went flying. But the second time I had to run 90 seconds was a huge struggle, then I could only do 2 minutes of the second time I ran 3 minutes before I had to slow down. :ohwell: I did speed back up again once I recovered.
But now I'm wondering if I should do it as walk, run fast instead of run, run fast. I have to pause the treadmill to get a drink and mop sweat off my face, which I wouldn't have to do if I was walking. I can't run and drink.
I'll see how the next few days go. My confidence in being able to advance to the next week isn't shattered, but it's humbled.0 -
I can't run and drink either, at least on the treadmill. Normally I don't have water handy anyhow (don't like to carry it) except for one brief pitstop on the path at the park.
For only 20 minutes I would think you don't NEED to hydrate during as long as you keep your hydration up during the day before you run. I've found that on the days when I feel like I really need water its because I kind of let myself get on the lower side of hydrated during the day and once you start to exert yourself your body is like "wait, we're EXERCISING? Oh HELL NO" -- if I'm aggressive about staying hydrated before hand I don't need to drink during the session.
And I think in theory you don't need to drink at all during only a 30 minute run so if you can figure out a way to mop the sweat off while you move you might be ok.
Maybe slow the regular run sessions down - slower than you'd normally run them but faster than a walk. On the treadmill yesterday I found there was a pace at which I was still running but it was verrrry easy and casual and there was a faster pace at which I was running and making it ok through the intervals but going longer or doing any other kind of activity like wiping my glasses off wasn't an option. you must have a speed like that.
(PS my strategy for drinking yesterday was to kind of shake the bottle at my face and see if some went in. It wasn't that successful but maybe you'll do better)0 -
I tend not to drink if I'm running less than an hour either. However, I do make sure to get an 8oz glass in about 15 mins before I start and an 8oz glass immediately when I finish. That seems to help me out a bit.
For the sweat part, are you wearing any type of sweatband on your forehead? I know they look totally crazy, but they help SO much when you need it. It's quite surprising actually.0 -
When I'm not on a treadmill, I'm ok with up to 7 miles without a drink, but I do like to carry seedless grapes with me during races, or any hot day, in case I get a really dry mouth.
It's only the lack of airflow in the gym that kills me. That, and commercial breaks. :laugh: I'm ok while I'm watching Ellen, but the second a commercial comes on, I get all bored and distracted and start watching the clock.0 -
Note to self:
It's best not to attempt a C25K workout the day after you already ran more than 5k at a decent clip, especially if it's immediately after strength training, and you're wearing long pants instead of shorts.
Holy mother of exhaustion! :sad:
It would have been W3D3, and I got through the first 90 second interval fine, then things went kaplooey. So instead of sticking with my plan of jog at 6.2 and run at 8.2mph, I swapped it to walking at 4.0 and running at 9.0, and only did it a minute at a time. Did those for about two miles and decided that was enough. I was dripping everywhere... I didn't want to splatter the poor guy walking next to me.
So, I'm not calling it a failure, but I am thinking that the run, run faster intervals are a bit too much at this stage. Maybe in a few days I'll start W4D1 but do walking at 4.0 and running at 8.0. That's something I know I can handle. In fact, the first half mile of my run yesterday (outside) was close to 8mph and I didn't even feel like I was going that fast.0 -
What a good idea though! I'm a September C25K graduate and I agree that getting out there and racing does help speed, and doing a 10K plan helps with endurance, but I've been racking my brains how to manage with running over the winter and I think you've solved it for me! Don't think I'll be going at quite the same speed as you though!
I hate the treadmill but if it's just half an hour that's not so bad. I did an hour on it on Tuesday and my calves were not happy the next day!0 -
I'm officially downgrading... Today I did W3D3, but walked at 4.0 and ran at 8.0, adding three extra 90 second intervals at the end to bring it up to a full 30 minutes. 8mph is still 30 seconds faster per mile my last 5k and I've always been slower on the treadmill than outside.0
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I tried your plan yesterday! I walked for the first half of the warmup and then did the intervals for W1D1 at 9.5kph/10.5kph - normally I'd run at 9.5kph on the treadmill - I've never run over 10kph on the treadmill before.
I got through OK but it did stretch me! What I plan to do is the same again tomorrow but try it at 9.6/10.6 or 9.7/10.7, and then see what I feel is realistic for W1D3.0 -
It's working! I'm getting faster!
I probably won't do any more races until spring, but yesterday I ran a hair over 5k in my hilly neighborhood in 26:32... right about 7mph. My best time in a 5k race is 24:59, but that's the fastest I've ever run solo. Before redoing I started redoing c25k, I typically averaged between 6.5 and 6.7mph running alone.
And today, I meant to just go for a little 20 minute 2 mile jog, but... Party Rock Anthem was playing, and it got in my bones! I did a half mile in 3:23!!! Then slowed down and finished off one mile in 7:36! Then walked about a block, jogged another half mile, walked another block, ran the rest of the way home. My total time was 16:19, close to an 8 minute mile... with walking.
I'm happy. 0 -
W1D2 at 9.7/10.7kph (did the last run at 11kph just to see if I could). 5K parkrun race on Saturday with mud, hills, rain, biting wind, sun in eyes...7 seconds slower than PB. It's working!0
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Back to the gym today as too icy to run outside...W1D3 mostly at 10/11kph. Mega hot and sweaty at the end though!
Now for week 2!0 -
Good job!
I fell off the wagon at the end of week three. I've kept up with running, but I haven't done intervals in a while. This week, I'll start week 4.0 -
Cheers! Did a run outside today and made it round in 27 minutes exactly - nearly a minute off! Hey, it's progress...0
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It's great progress!
I still didn't move onto week 4. But I did time myself running a mile yesterday and did it in 7:16, which is 8.25mph. Funny how I can't go more than three minutes at that pace on the dreadmill, but outside, I'm alright for a full mile. :grumble: Possibly more, if it hadn't been cold and windy. Too hot inside, too cold outside. Can't wait til spring!0 -
I did my first sub 8 minute mile yesterday (7:59 squeeeak!). Mile 3 of a 5K. Until last week the GPS had never gone lower than 9:01!0
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