In short: If using c25k program with goal purely to build endurance of body and mind so I can run 5k... Which adjustment is better: running recommended intervals, but forcing self to run faster, or sticking to comfortable speed, but doubling the intervals?
Longer version with a bit of a background:
I can run for 40 minutes (small steps, slow pace) indoors, but was having problems adjusting to doing any sort of running/jogging outdoors, as I quickly get in the 'i'm too exhausted to run one more step' place.
Some of that is measurable - indoor I jog with 143 average bpm - the range I stay at after warmup is effectively 137-151.
Outdoor for the period I'm runing, I'm staying above 150, sometimes above 160. That's my cardio workout BPM - and for those I take extended 'sit down, mop the sweat, drink some water' breaks every 8..10 minutes. But I can sustain it for 8-10 minutes when doing exercise nevertheless - yet I don't seem to be able to do the same when running. As for exercise history - I started doing something in Jaunary as a total coach potatoe, then started to incorporate 30 minutes jog as my cardio routine sometime early february (and I've upped the intensity of my cardio workouts as well, obviosly I couldn't do the things I do now when I started). In this period I've gone from 'omg 147=I need break now' to 'If it's not 171 yet, I can still go on'. I'm not seeing my heartrate getting lower with time, but at least if I was going by perceived rate of exertion - well, yeah, it is easier for me to do things that force me in those heart rate numbers,
So, bottom line is - I'm pretty convinced my 'I have no endurance for running outdoors' is nothing but a stupid mental block. I definitely should be able to run some.
Thus I decided to try c25k this weekend - I took week 3 for as a starting point (90s run, 90s walk 3min run, 3 min walk, repeat). Total time for workout appeared to be pretty short (must get my 30 minutes, right?), so I decided to do 3 rounds instead of 2.
The good news - yup, having beeping phone intervals helped me overcome the 'omg i can't run' setting in after first minute. Sure, first 3minute run period felt near impossible, but second and third were pretty ok. Not an 'oh I could run faster' kind of OK, but 'I can definitely get to the next walk period' kind of OK.
The problem however is that according to endomondo I only did 3km (1.88 miles). In 27 minutes. that's a walking pace! I'm SLOW!
(Sure, endomondo might have glitched out on the distance somewhat etc but still) On the other hand, I'm not convinced I actually CAN force myself to run faster at this stage. To put it bluntly - I'm afraid if I try to run faster, then I'll just won't be able to finish the time periods.
I'm pretty convinced that at current pace I could force myself for the 4th rep though - and at my speed, that's only 4.5k anyway, not that massive of a distance...
So if my plan is to build endurance for running - if I'll run/walk at same pace and intervals for another 9 minutes will I be hurting my goal and I should work on getting my running speed faster? Or it's ok to be that slow and I'll improve my endurance anyway, and can leave worries about being snail slow to when I can actually do the distance?
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