|Search Cool Running Community|
I have been running for about 9 weeks now- I am on Week 7 of the C25k, but I repeated Week 4 & 5 each (which for me was a good decision).
I know the plan calls for 3x a week, but I amped it to 4-5 a week once I reached Week 5 and I've been ok with that.
During my 20-25 minute runs,I struggle, often take a couple "cheat" minutes to catch my breath, regroup, etc.
Overall, I achieve a pace of around 10 minutes/Mile (total of about 2.5 to 3 miles). As I said I do struggle to run continously- I really don't want to stop and walk!
When I am done with 5-minute cool down, and have caught my breath, I feel great! Runner's high as they say! However, I am not tired, not sore and I feel like I could repeat the entire program again.
My husband says that is because my endurance is increasing and so is my strength.
BUT, why am I still struggling to run 20 minutes strait?
AND, what are the thoughts of running MORE than 3x a week for a newbie?
Thanks for any advice!
I just finished C25K this morning so I'm a newbie too. My C25k program called for two 12 minute runs one week and then the next week it called for 3 12 minute runs. I was able to complete the two 12 minute runs but when I moved up to the 3 12 minute runs, I simply couldn't do it. I repeated the two 12 minute runs week and then started to repeat the 3 12 minute runs again, found myself unable to finish the 2 second 12 minute run in that week. That's at the same time I needed to change to running to a treadmill due to the time change. I was able to complete that week much easier but my pace was much slower. I asked a fellow runner and they're thoughts were that because I was running slower that I was able to complete the runs with satisfaction. of course, the treadmill does provide a little stress on the legs than pavement.
I will say that if your goal is to complete the program then my guess is you should slow it down.
I can't answer as to running more than 3x a week. It is my goals after having completed the program to now increase my distance a little more and slowly work on increasing my time which will increase my weekly mileage, ultimately that would have to mean running more than 3x a week. Hope this helps.
My advice would be
1) continue running ONLY 3 times a week untill you complete the c25k program. you are almost there- you will be through it in just a few weeks anyway
2) once you successfully complete the c25k program-- run another couple weeks at 3 times a week untill you are comfortable running 3 miles x 3 timees/week. at that point if you want to transition to running 4 times /week you should be able to shorten up your distance a bit but increase your days--------- for example run 2-1/4,2-1/4,2-1/4,2-1/4
the next week run 2-1/4,2-1/4, 2-1/4,3- the next week run 2-1/4,2-1/4,3,3 and so on
with in a few weeks you will be running 3 milesx 4 times a week with no problem.
At that point I would try making one of the runs a 4 mile run
3) as far as increasing your distance or your time----slowing your pace slightly cures almost all ills- just dropping your pace 30-45 seconds per mile will have a noticeable impact in how far or how long you can run.
once you achieve that milestone-say running a new distance like 4 miles--- the next time you run that distance you will have considerable confidence because you have already done so
slow down and enjoy the process