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DEBBIE-K Posts: 146
1/8/11 9:48 A

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Endurance, in my opinion, is by far the thing to focus on.

I am finishing the C25K tomorrow and what I started to do on the solid runs (no walk breaks) is to ramp up the speed for the last 5 minutes. Even if .1mph each minute or cranking to 6mph (I start at 4.7 or 4.8).

It gives me the mental boost to know that when the time comes, I have it in me to pour on the speed. All mental, cause 5 minutes at 6mph really doesn't impact distance or calorie burn.

No matter what, you can change the speed at the press of button. Play with it, challenge yourself, have fun. But NEVER stop listening to your body.

Start 173lbs (ugh)
Happy weight 155lbs
Goal 147lbs

5K - end June '14
10K - end of Sep. '14


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4EVERADONEGIRL's Photo 4EVERADONEGIRL Posts: 5,651
1/7/11 7:58 P

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So well said!!! So many times, especially beginners, they get frustrated because it is SO hard, and sometimes end up quitting or becoming injured...but if they slow down just a little bit, they find that it is actually something that is achievable and then stick with it!

Great post and thanks for sharing your experience!

***Kristen***

AB West Coast Division: Unicorn Whisperer, Glitter Thrower and Rainbow Maker Extraordinaire

I'm a DONE Girl!

"Being defeated is often temporary, giving up makes it permanent" ~ Marilyn von Savant


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CINCYDORA's Photo CINCYDORA Posts: 3,505
1/7/11 12:03 P

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I all depends on your goals. For me, the C25K program was about COMPLETING a 5K, no matter how long it took, and to AVOID INJURY. Most of the articles I read warned against knee injury and shin splints due to over training, over-long strides, and newbies pushing too soon for speed. So throughout the program I focused on form and endurance and ignored the distance covered until I got closer to my scheduled event.

Now that I've completed two 5K events and gone that distance several times on my own, I am competing against myself to finish it in less time. I have little desire right now to be a 10K or marathon runner. If my body leads me that direction, great. For now, I want to cover as much distance in 30 minutes as I safely can, and to beat my previous time when I participate in timed events. I also have no dream of competing to win races. If my training happens to help me win my age group some day, great.

For me it's more about finding an exercise I can do anywhere, independent of a gym or other equipment. All I need is a pair of shoes, some decent exercise clothes, and an open road.

I cannot make myself be thin today, but I CAN be healthier by making a few smart choices. I focus on what needs to be done today and tomorrow takes care of itself.

You can complain because roses have thorns. Or you can rejoice that thorns have roses.—Ziggy

Thank you Sparkfriends for being my roses!


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NOMNOMNIM's Photo NOMNOMNIM Posts: 20
1/7/11 10:35 A

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I always feel that distance is a much more personal goal than speed (or at least it feels that way for me).

If you aim for distance then it's very much about how far you can push yourself. Where as I feel speed is more about comparing yourself to others, am I faster than that guy? How about that one? And so on.

Not that I am saying that aiming to increase speed is a bad thing, but I find distance to be more fulfilling.

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NATPLUMMER's Photo NATPLUMMER SparkPoints: (371,671)
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1/7/11 9:21 A

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You should work on endurance first. The speed comes later. Good luck!!

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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1/7/11 8:17 A

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I agree, the Couch to 5K program is definitely about endurance more than speed. The first time I did this program, my main goal was to FINISH it, and worry about speed later. Speed comes after you build the endurance (in my experience)

REACHING4MORE's Photo REACHING4MORE Posts: 1,506
1/7/11 12:46 A

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I totally agree. The first week I tried C25K I was trying to run at 6.4 mph but I could only keep that up for a little bit. When I finally went down to 5.4 mph I found I was able to go longer and my posture and stride improved as well.
Good luck!

"Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new." ~Brian Tracy


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MOONSTORMER's Photo MOONSTORMER Posts: 317
1/7/11 12:39 A

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i haven't exactly been following a c25k program. i read about this concept a while back (before i joined sp) and had been working towards it my own way. being in south africa, the treadmills are in km, so i've been walking at about 5.5km/h and running, or i should say sprinting, at 10.5 km/h. doing a quick conversion, that's 3.4 mph walking and 6.5 running.

the thing is, i was only able to do 30-45 seconds running at that speed. then i'd have to walk for a minute or two to recover. now, i've slowed down a bit, so i still walk at the same speed, but now i run at 7.5km/h, which is 4.66 mph. i seem to be able to run for longer, and i need less time walking to recover.

i just want to thank this team and share this experience for feedback. it's not about the speed, it's about the endurance. sprinting has it's place, but being able to run for longer periods of times means that i will burn more calories and go farther. i'm already running a little over 2 km in 20 minutes, so i feel like i'm making progress.

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