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C25K- Couldn't finish 2 mile run. What now?

guest — Fri, 15 Jun 2012 17:44:27 GMT

You know, I need to remember this post. It's amazing to me that in two weeks I went from agonizing about not being able to complete a 20 minute run, to completing a 30 minute run in a way that felt confident and though not effortless, something I was completely ready for. And at least two things strike me about that for going forward. First, I need to acknowledge how quickly and joyfully my body is enabling me to progress. Second, I need to treat myself leniently. Every run does not need to be better than the last. Every workout does not need to break new ground. And every week won't feel as easy and joyous as this one. And I need to embrace that. Because wow what happens over time when I just make myself get out there every day.

Couch to 5k

guest — Fri, 15 Jun 2012 17:32:09 GMT

Hey Al,

The five minute walk isn't included. So you'd end up doing eight repetitions of the 60 seconds running/90 seconds walking. Good luck!

30 minute run! :)

guest — Fri, 15 Jun 2012 17:18:57 GMT

I am on such a high right now, it's crazy. This last week I was vacationing with my family in Yellowstone and it was supposed to be Week 7. I normally run on the treadmill and the first day there, I was so anxious about doing 25 minutes outside, but it was amazing. It's the only run I've ever had where I truly enjoyed the entire process- not just finishing. (Running on a flat platform surrounded by breathtaking, otherworldly geysers at dawn really can't be beat.) I only did two instead of three runs there as the last two days it was snowing. But we did hike at least ten miles a day for a week, and it was at a much higher altitude than my nice sea level home.

I got back yesterday worried because it had been 4 days since I'd run. I haven't taken off that much time since I started the program. But I got on my treadmill (which is no Yellowstone), put on some music, and before I knew it, 25 minutes was over and I was barely winded and feeling amazing. I decided why not and went for 30

Now for the question: My first 5k isn't for a month, and I'm confident I should be able to run the distance by then. However, I'd really love to be able to run it in under 35 minutes. Currently, I'm running at 5.1 mph. I'd need to average 5.3 mph to make my goal. I have absolutely no experience with this. Is that feasible in a month? My current plan is to continue running 30 minutes for this week and then increase my time to 36 minutes over the next two weeks. Do you think it's reasonable to do this, while also pushing up my overall pace by .1 each week?

I know this may be pretty specific and vary depending on the individual. I just really don't have a reference point at all and would love any feedback or advice. C25k has been absolutely amazing for me and I'll be happy even if I can't finish my first 5k as quickly as I want. But if I could also shave a bit off the time, that'd be fantastic

Re: C25K- Couldn't finish 2 mile run. What now?

guest — Fri, 01 Jun 2012 23:30:25 GMT

Thanks for all the help! I managed to run 20 minutes today. I did have to slow down, and I ran for time instead of distance, so I didn't make 2 miles. But so I won't get there in as short a time or running as quickly as I like. I just ran for 20 minutes! And it's hard to be upset with that.

Little bit at a time!

Re: C25K- Couldn't finish 2 mile run. What now?

guest — Wed, 30 May 2012 23:54:26 GMT

Hey, thanks everyone for all the help.

I got on the treadmill today planning to just redo W5D3, but was miserable even earlier. At about 9 minutes, I realized it wasn't happening and so I just switched to a slightly modified W6D1 (Run .75, Run .5, Run .5) instead of (Run .5, Run .75, Run .5). I found that easy enough. I mean it was hard, but I had no doubt I could do it. I don't know why I just can't seem to get past the longer runs. I think Friday I'll try W6D2, and Sunday I'll give the long run another go, but slow my speed way down. Once I know I can do it at all, I'll start messing with the effort level.

Thanks again!

C25K- Couldn't finish 2 mile run. What now?

guest — Wed, 30 May 2012 15:49:35 GMT

Hi,

This might be a dumb question with no "right" answer, but I figured I'd ask. On Monday, I was supposed to do my Week 5 Day 3 run for Couch to 5k. I haven't had any problems completing other workouts, but this one just leveled me. I've been running for distance. At my speed, that would have corresponded to 22.5 minutes. Instead, I could only eke out 16.5, in considerable discomfort. Then I took a 4 minute walking break and finished the last 5.

What should I do now?

Repeat Week 5 Day 3
Repeat all of Week 5
Reduce my speed from 5.4mph to something lower
Go on to week 6 (I believe days 1 and 2 look doable) and then at the end of week 6, aim for running 2.25, but be a little lenient with myself if I can't quite make it? And then just move up slowly from there
Something else

I'm leaning towards moving on to week 6. Not being able to run the 2 miles was a little deflating (okay, a lot). But I have loved this program, my quick improvements, and the incredible way I feel every time I finish a workout. I don't want to push myself so quickly that the program becomes impossible to enjoy. I also think I could probably complete the workout easily if I reduced my speed to something much slower- like a 12 minute mile. But I feel like once I reduce the speed, it's not coming back up any time soon...And I'd really like to finish the program faster, if possible. (I agreed to run a 5k with a friend of mine in mid-July. She's speedy and wants to slow down and run with me, which is great. But I'd like her to not start walking beside me )

But you know, I'll do what's smartest, even if that's a vague "try things and do what works best for you."

Starting C25k today, who wants to join in?

guest — Fri, 04 May 2012 18:04:48 GMT

Hi Padvali,

I don't pretend to know too much about all this since I just started as well, but from your posts, I gather you had a boost in cardiovascular fitness and were able to skip a few weeks, which is awesome, but for the last few workouts, you've been experiencing pain.

It just reminded me of a lot of articles I've seen that have said, in regard to running in general and to the C25k in particular, even if you're in great physical shape from another sport, if you haven't built up a running base, you really shouldn't be skipping ahead, since your heart and lungs will get up to speed much more quickly than the tiny muscles and tendons and joints in your legs that need time to acclimate to the new strains.

Running is so high impact and rough on the body. Starting out slowly gives your body time to prep for the beating

Hope it helps. Congrats on your progress so far!

ran for the first time yesterday, in serious, serious pain today

guest — Sat, 27 Jun 2009 16:07:52 GMT

hey, i consider myself in pretty good shape. i'm active in lots of ways, but never really running.

yesterday i hopped on the treadmill and jogged at a slow pace for about 40 minutes or about 3.7 miles. cardiovascularly this wasn't a challenge. and my major muscle groups felt fine as my legs are generally strong due to lots of biking.

today i woke up though, and when i try to lift my thigh at all- like to bend my knee, something in the front of my thigh, high up- near the pelvis, twinges excruciatingly. it stops as soon as i stop moving it. i'm not sure if it's a minor muscle i neverworked or i tweaked something or what. (my other leg is sore in this same area, with these same movements, but nowhere near as painful.)

so two questions: one, does anyone have any ideas about what this might be and how i could speed along feeling better?

second, i really enjoyed the jog. biking is getting a little old, and i'd like to be able to change it up some. how slow am i going to have to start though, to be able to build things up? i was looking at the c25k plan, and though it seems great and a wonderful way to get into running, i do think it'd be a little easy for me to start with considering my current fitness levels. i know there may be no shortcuts here, since i just don't have the musculature, ligaments or tendons accustomed to running, but any safe shortcuts would be appreciated.

thanks in advance!