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SIMPLELIFE2 Posts: 707
10/10/13 10:52 A

Congratulations on changing your life! May you continue to enjoy a rich and full life.

This is very sage advice that could be applied to many areas of training:
"If you feel you need to repeat a week a couple of times along the way, that's not a sign of failure, it's giving your body more time to adapt, and that's just smart."

I really wish people would be kinder to themselves when it comes to diet and exercise. Supporting yourself like you would a best friend rather than berating ourselves with negative self-talk.

I didn't start running until 48. It took a long time for body to adjust and for the first three months, I felt like I was going to die. But I finally got past that. This summer I entered my first times 5k and won a first and second in my age division. I never thought that would be possible in the beginning. And even if you don't win, everyone who competes beats DNF (did not finish) or DNS (did not start).

KATIENIU SparkPoints: (5,014)
Fitness Minutes: (10,640)
Posts: 116
10/10/13 10:06 A

I coach a beginner 5K program that is run through my running club. It is an 8 week program where at the end of 8 weeks participants should be able to run for 30 minutes straight.

Once the program is over a new one begins the following week and we will have several people from the previous program continue with us. Most of the time it's because they have repeated weeks or their fitness going into the program wasn't that great. However, one thing I've noticed is that those that stretched it out to 16 weeks did better and had less injury than those that only did the 8 week program.

Like another poster said, the 8 weeks C25K program is just a guideline. There is nothing written in stone that says you have to complete it in 8 weeks. When I was training for my first full marathon I was following a 16 week plan but started 4 weeks early because I knew there would be weeks that I would have to repeat due to the high demands of training.

When it comes to running, or exercise in general, slow and steady is the way to go. If you try pushing yourself to much or doing to much to soon you'll probably get injured.

DANCEMOM1970 SparkPoints: (40,635)
Fitness Minutes: (67,317)
Posts: 184
10/10/13 9:46 A

Thank you for all the feedback! I didn't know if going slower through the stages would hamper progress or not, and now I'm reassured. :-)

DEANNA0725 SparkPoints: (22,611)
Fitness Minutes: (13,947)
Posts: 2,072
10/10/13 7:29 A

I did the C25k training app and although it is a 8 week program I did it in about 10 weeks. Like it has been said they really are just guidelines to get you through the program itself. I think you should give it a try, but do not get down on yourself if it takes longer. Getting ready for a race is not a race itself. Take your time, do what is comfortable, and most importantly remember that you can do whatever you put your mind to. emoticon

MOTIVATED@LAST Posts: 15,293
10/10/13 5:50 A

The most challenging thing about learning to run is not so much the fitness, but the time it takes for your leg muscles and tendons to adapt to the stresses and impact of running.

If you feel you need to repeat a week a couple of times along the way, that's not a sign of failure, it's giving your body more time to adapt, and that's just smart.

Another smoother alternative might be to make each "week" 8 or 10 days long, and add an extra walk/run session in before progressing.

There's nothing rigid about a C25K plan - just keep following the underlying principles of walk and run intervals, don't run every day, and gradually ramp things up over time.

But certainly if you stick to it, you should be running well before Spring.


DASHKATH Posts: 861
10/10/13 5:22 A

You can certainly repeat some of the weeks of training if you rant ready to go to the next level. Maybe you could aim for doing each week of training twice to build up your endurance.

There is no shame in walking and running. Good for you for getting out there!

DANCEMOM1970 SparkPoints: (40,635)
Fitness Minutes: (67,317)
Posts: 184
10/10/13 12:36 A

I'm definitely going back and forth between walking and jogging. My longest "jog" so far was about a minute and a half so not long. And that 10 total minutes was 3 days ago and I'm still in a bit of muscle pain from that, so I think I'm going to have to keep it going slowly. I don't want to cause an injury. :-)

Thanks for the feedback. Keep it coming.

TUAYNA Posts: 95
10/10/13 12:14 A

The programs are just guidelines. I did the rookie 5k program here on sparkpeople and it was pretty good for me, but the 8 weeks ended up taking me about 12 weeks because there were times where I needed to repeat the week I was on because I wasn't ready fitnesswise to move on. So if you find a program you like it's definitely not a problem if you want to complete it in 8 weeks or 28 weeks. The idea is just to stick with it.

I'm actually repeating the 5k program again this year I just started it last week, but I did it last year and had good results but quit running after my race, this time I want to stick with it throughout the year.

Whatever you do, try and do some intervals in your training, it is much easier to build up endurance when you go back and forth between walking and running

10/10/13 12:10 A

I don't know first hand but I believe that would be a great idea.
I'm really really considering doing a 5k and that's what I'm going to do.
Give it a try!

DANCEMOM1970 SparkPoints: (40,635)
Fitness Minutes: (67,317)
Posts: 184
10/9/13 11:54 P

First of all, I can't believe I'm thinking of doing a 5K in the spring after spending most of my adult life over 300 lbs with almost no exercise. :-) The past almost 2 years have been lifechanging.

Now that I've decided to do this, I've been working on moving up from 3 minutes of jogging during a 60 minute cardio session (30 minutes on elliptical first then 30 on treadmill) to a total of 10 minutes jogging time. Now, keep in mind that most of the time, it's about a minute or less of jogging in between a few minute sets of walking. This has taken me 2 months. So I've been looking at a variety of 5K training programs in hopes of getting to the point that I can at least jog half of the time during a 5K by spring. I'm 43 years old have only been active for the past 1.75 years. All the different training programs I've looked at seem to be about 8 weeks in length but I truly don't know if I'll get to the point of being able to follow them as they are.written as the amount of jogging in the first few weeks looks reasonable but about halfway through, it looks really daunting to me. I don't want to be discouraged and give up. So my question is can I stretch out one of the longer programs (8 weeks or so) by making at least a few of the weeks at least double in length. Will this still work and get me ready?

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