C25k W7 and beyond: Transitioning to 25 - 30 min segments
jsidel126
Posts: 694 Member
Anyone have difficulty transitioning from 10 min to 25 min segments in w7?
I have had little difficulty progressing through the prior 6.5 wks. I can finish the longer segments (>20 min) but they cause me to lose speed the longer I run until I am "running" significantly slower. My legs get to the point where there is no bounce left and it is just one foot in front of the other until the segment is over. I assume with practice the legs will rise to the occasion and my overall speed will increase.
Have another way to increase speed other than brute force, put in the time/distance methods? Anyone use hill sprints to improve speed?
Thanks...
I have had little difficulty progressing through the prior 6.5 wks. I can finish the longer segments (>20 min) but they cause me to lose speed the longer I run until I am "running" significantly slower. My legs get to the point where there is no bounce left and it is just one foot in front of the other until the segment is over. I assume with practice the legs will rise to the occasion and my overall speed will increase.
Have another way to increase speed other than brute force, put in the time/distance methods? Anyone use hill sprints to improve speed?
Thanks...
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Replies
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For me, each week was about getting it done not my speed. Once I graduated the program, then I worried about speed. There's nothing wrong with slowing down to pace yourself to get through the times. Good luck!0
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For me, each week was about getting it done not my speed. Once I graduated the program, then I worried about speed. There's nothing wrong with slowing down to pace yourself to get through the times. Good luck!
Yes, this. One thing I've seen over and over again with regards to c25k is to SLOW DOWN and worry about speed later.
I'm running anywhere from a 10-12 minute mile when I do my longer runs. And that's OK. I'd like to eventually be able to average 10 minutes and maybe get lower from there. But if that happens after the 9 weeks are up, that's okay too.
The other thing that I read on Runner's World is that practice will naturally bring up your speed. Once you're running 3 miles a couple times a week, your speed will increase quite a bit.
You can also google tempo runs for some more info.0 -
I agree about slowing it down. The first time I did 25 minutes I was jogging at such a slow pace that it was ridiculous. But i finished it! and now I'm on Week 7 Day 2 and my plan is to take it slow. That is kind of what I'm thinking for the rest of the weeks, just finish! I figure once I'm done with this program I can work on improving my time later. I'll be happy if I can come in around 30-33 minutes.0
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Girl! you are passing me up by a mile! I'm running 12-13 minute miles right now. I'm going to wait until my body gets more used to the running and my heart rate doesn't want to stay super high until I start worrying about the speed. I just want to get through now.0
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Howdy all. I found I needed to slow from 6mph (10min miles) when I was running shorter distances to 5.5 (11min miles) so I could make it all the way through 25 minutes and I am dogging it at the end. Tomorrow is W7D2 and will report back how I do. As my wife tells me with each home repair project - slow and steady wins the race.0
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Girl! you are passing me up by a mile! I'm running 12-13 minute miles right now. I'm going to wait until my body gets more used to the running and my heart rate doesn't want to stay super high until I start worrying about the speed. I just want to get through now.
oh my HOPE is for 30-33 minutes when I'm done with the program! right now i am not quite that fast!0 -
It's fine to run slower when you do a longer run...come on, this is new territory!
If in time you decide to run longer distances, you will come across the 'long slow run' where you do a steady run slower than your normal pace to get used to a longer distance.
I didn't time myself but I think I was probably running about a 10 minute mile when I finished C25K last autumn. I did my first timed 5K in 30:08 last October. My best time is 24:21 this June. So with practice you do get faster!0 -
I did w7d1 today. I had a hard time with w6d3, but w7d1 felt a lot better. I am crawling compared to the rate everyone else is going. I am just happy to finish. I am hoping that with time I can speed up a little. I tried to speed up a little with w6d3, but my body felt achier.0