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JCWIAKALA Posts: 347
3/28/13 9:03 P

I'm just throwing this out there and I have no idea if it'll work, but google Jeff Galloway. He has a different approach to run and walk intervals. His method is that by taking frequent but short walk breaks, you end up having quicker recovery times and are able to run faster during your run intervals.

I gave it a try on a 3.5 mile run yesterday. It's very different from a C25K program bc you're walking sooner than you would think you should, but since you only have a short recovery, you're back running again soon.

LEC358 SparkPoints: (11,135)
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3/28/13 3:21 P

Just a thought, but are you running the same route every time? I've found that doing the same run can get a bit mind numbing so I like to change up my route a lot. I pick a direction or destination and just make random turns at intersections (usually towards whichever side has the walk sign) to get there.

3/28/13 2:35 P


CAROLYNM1975 Posts: 96
3/28/13 1:50 P

Thank you for all your replies. I do enjoy running and I'm only running 3 times per week. I guess I just expected that once I got to running 30 minutes it would get easier like all the other intervals did. I suppose that won't happen unless I continue to increase the time running. I just find it weird that I continually run about the exact same distance every time even when I try to go a little faster. I think I'm worried about running out of stamina if I go too fast. I used to run in the mornings and that is why I wasn't excited about running for longer periods of time. But since the time change, I can run after work and I have a little more time for extended runs.

Thanks again for the suggestions. I will look into the 10k training program and just try running faster to see what happens instead of worrying about whether I will make the whole 30 minutes or not.

NANLEYKW SparkPoints: (76,244)
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3/25/13 10:57 P

I finished C25K back in August, and I agree with Nancy that your next steps (so to speak) depend on your goals and what you're hoping to accomplish.

By the end of the program, I also wasn't running 5k in the half-hour, so I added a couple of minutes each week (about a 10% increase) until I got to 5k. Once I got to that distance, I started mixing up my runs a little with some speed work (fartleks) and new routes. I also bought the app "Zombies, Run!," which I highly recommend--it is super-fun!

As you keep up your running, you will definitely start to notice improvements, particularly if you incorporate speed work into your runs--as they say, if you want to run faster, you have to run faster. :)

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3/25/13 9:22 P

Congratulations on completing the couch to 5k. I have not completed it myself yet, but I was planning on continuing to gradually increase the run time afterwards. Depending on where you live you could join a runners club and possibly a running buddy/mentor to help you get to the next level.

JCWIAKALA Posts: 347
3/25/13 9:13 P

First of all, congrats on completing the C25k program. I'm still halfway through (I'm redoing week 6...can't seem to run 20 minutes straight yet).

My first question is do you like running? Is this something you WANT to do?you're allowed to say no. If you don't love it, I would suggest trying something else like biking. You could always train for a triathlon. If you enjoy running, it sounds like you should add a little more variety in your routine in order to get the passion back. Maybe once a week try to different route for a change of scenery. Or once a week go for a longer run. You could find a running partner...maybe even train someone else. Have you entered a race? Some enjoy the competition while others enjoy the comraderie.

I would not worry about your speed just yet. Even though you've completed the C25k, you're still a new runner. It's just been a few months. That will come.

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3/25/13 8:27 P


It depends on your goals, but as a new runner, speed comes with time and while you can increase some speed work outs into your training, such as fartleks--AKA speed play--when you cover more distance, you are building the energy systems to go longer, which over time will allow you to go faster for those shorter distance. SparkPeople offers a 10K training program (see link below)

Patience is key to becoming a runner. I would like to tell you that even after 7 years I still struggle from time to time with my runs, especially as I begin gearing up for race season which just started. Having spent the winter months base training, now I am moving into more specific workouts and while they are tough physically, they are very challenging mentally. Consider running as a work in progress...

I hope this helps! RUN SPARK HAPPY!

Coach Nancy

CAROLYNM1975 Posts: 96
3/25/13 7:19 P

I finished the C25K program about 4 weeks ago and have continued doing runs for the 30 minute duration since then 3 times per week. I am still not actually running a 5k in that time and I have not seen much improvement in my time/distance since finishing the program. In fact, each run seems more difficult in that I am noticing my discomfort quicker and the 30 minutes feels like a really long time. I'm just not sure what I should be doing to increase my speed/distance. I'm not really interested in longer runs, but maybe that is what is needed to progress.

Has anyone else struggled with this? Any advice? Thank you!

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