I am new to running and new to the forum. 12 weeks ago, I started the C25K program. I have actually been amazed that I was able to meet the challenge each week, however, I am a very slow runner. (about 1 mile in 15 minutes). Like some of the others who have posted, I am about 40lbs overweight, and am in my early 50s.
This past weekend, I attended my first 5k and because of my speed found myself mixed up with those walking/running the 1 miler. The result was that I ended up off the correct trail, and by the time I realized I was off course, it was too late to retrace my steps and get back on the correct course. I was really bummed to say the least. I am not sure that I would have been able to keep up with my 15 minute mile, but I wanted to try.
However, it got me thinking about my personal goals/strategy and would like some imput from more experienced runners. I have another race scheduled Sept. 8th.
At the beginning of the C25K I was advised to concentrate on either time or distance. I chose to focus on time.
I am currently running 30 minutes a day, but I believe I could do more if time allowed, should I continue to work on time/endurance or should I start focusing on my speed?
If I should be focusing on increasing my speed, what is the best way to do that?
A few comments:
Were it that I was coaching you, I would recommend you start adding say ten to twenty percent per week to your time between now and your 08-Sep race. By the time race day arrives, you will most likely be able to run the whole thing at a sub 15:00 pace.
Keep us posted.
Fat old man PRs:
I want to be sure I understand what you are suggesting.
Currently I am running 30 minutes. This week, add another 5 minutes to my time for a total of 35 minutes
Next week, add 8 minutes for a total of 42 minutes.....
Is that what you mean?
Yup, that's the basic idea. If 35 and 42 feel too aggressive, dial it back a bit to say 33 and 37 minutes.
FWIW, while many folks are fans of the "Time" basis of determining how long your workouts should be, I personally am a fan of the "Distance" basis. Why? Most races are how fast one can cover a given distance, regardless of conditions. I think I've only heard of a (very) few races where the runners compete to see how far they can run in some given time.
The above said, I am kinda-sorta nudging you toward changing your basis to some given distance in lieu of a given time.
Fat old man PRs:
Remember to keep us posted on your progress.
Fat old man PRs:
I just want to echo what shipo has said. I am 6'3", 210-215 (depending if I weigh before or after a run) and 69. There is a natural desire I think everyone has to always do better. For new runners that usually translates to 'go faster'. I didn't hear about the C25k until after I had started running so am not really famliiar with each week's progress beyond that the goal is to get you to run/jog either 5k or 30 minutes. If you simply keep going 30 minutes each session, you will find that you will make a little progress on speed as well. However, if as you say, you wish to do another 5K in September, and your current average pace is about 15 min/mile, your 30 minutes are only covering about 2 miles, somewhat short of the 3.1 in a 5K.
As shipo suggests, slowly increase the time (that will also increase distance) each week, even if it is only 5 minutes/run each week. If you are able to increase by 5 minutes/week, you will be still going for 45 minute runs by late August and should be able to do at least a 15 minute/mile 5K pace.
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.