Newbie Help

PinkChick

Had this in the c25k thread but deleted it and moved it here, hope that's ok. Think its more an ART question.

Hi, I started running recently. I am running four mornings a week (this is my second week). I am doing a 3.5k loop, which isn't a lot but I am working on doing more distance when I can do this without stopping. I am almost there. On a good day I have 2 or 3 stops for about a minute each. I am wondering if I should switch to the c25k plan or just keep doing what I am doing. If I did switch, which week would I switch to?

I started trying to run about a year ago and did a bit but not nearly enough, maybe once a week. I did an 8k run in May on pure determination, did it in 54 mins which is slow but I didn't need to stop which was a big thing for me. Anyhow, now have copped on that I need to take it seriously hence my new morning regime. I love going in the mornings, it suits me a lot better. I was never able to go in the evenings because of one thing or another. Now I am more awake the whole day and even getting a lot more done in the evenings.

I feel I am getting somewhere with what I am doing but just want to make sure I am doing it right.

RayCun

There's no rush, so there's no need to jump in to a late week of the couch to 5k - you may as well start at week 3 (for example), take it easy for that week, and build up from there. The important thing is to keep running consistently and keep building up slowly, rather than pushing yourself too much, picking up an injury, and dropping out.

When you do stop, do you stop completely, or walk?
Have you tried running more slowly?

PinkChick

When I stop I walk, not too slow as I try to keep my hear rate up. It's generally just to catch my breath. I feel what I am doing now is doable, as in not pushing myself too much if that makes sense. I am tired and out of breath but not feeling like I am going to keel over. I guess what I am really asking is whether what I am doing is worthwhile? 3.5k four times a week. I do feel its getting easier and my posture during runnings is changing. And I already see differences in my body and feel my muscles and stuff.

RayCun

What you're doing is worthwhile, if you keep running 3.5k four times a week it's going to get easier, and you're going to get fitter.

It's a good idea to have a training plan that builds in the idea of progression. Today you can run for 5 minutes without stopping and 20 minutes in total. Next week, you do more - more time without stopping, more total running time, faster running, whatever it is - rather than stay at the same level.

You can plan this yourself if you like. The important thing is that you keep challenging yourself, and keep improving, but at a rate that you can sustain over time. The good thing about using an existing plan, like couch25k, is that you know the progression it contains is reasonable.

PinkChick

Hi RC, yeah I know exactly what you mean. I do the same route each day and measure by how long I get without running, if you know what I mean. Each day I am getting further and further. I will then move on to a bigger loop, next one is about 4k. Really enjoying it and feel I am improving so just wanted to make sure I wasn't wasting my time.

menoscemo

If it's at all possible I would say slow down your running.

If you are running yourself to exhaustion on the same loop 4 times a week you are unlikely to be getting optimal results from your training. Try running faster for shorter distances once a week (say 500m running with 200-300m walking repeated 4 times) and then try to run the whole loop once but very slowly.

If it is the case that you are already going as slowly as possible, but just find yourself exhausted after a certain distance, it may well be more neficial to jump into C25K at one of the later weeks.

You should enjoy your running and pushing yourself to the max each time you run will do you no favours neither mentally nor physically.

PinkChick

Hi, not explaining myself properly. Not running myself to exhaustion at all. Sometimes when I finish I feel I can do more. When I started (last year), I was walking a lot more than running and have been working on building that up to be the opposite. Much the same idea as the c25k but I find the running intervals on that too short for me. It's only my second week of doing more than once a week so it's early days in my training. i'm enjoying every run and am nowhere near the point of being too tired to enjoy it. I find it refreshing and it clears the head, I could possibly not walk but I think then I would be pushing myself past enjoyment. For the 30 second to minute walks I do two or three times per run, I thought they weren't doing any harm. Maybe I am wrong. I guess I am close to doing the loop without stopping, another week or so would be my guess. I will then increase my distance.

menoscemo

Well if you are enjoying it, stick with it! i think you have answered your own question on this one!!

I still think it would be beneficial to do intervals as outlined above at least once a week. Try to run faster than normal in the run parts and you will have plenty of time walking (or jogging v slowly) to recover. It is good to vary up your training both in terms of intensity (speed) and distance. running the same loop may eventually get boring.

I advise trying to find a nice park close to you.

littlebug

+1 to the above.
Why don't you try slowly down to a really slow jog ie just slightly more than walking instead of outright walking and see if you can recover sufficiently. If you did 8k in May without stopping I'm not sure why you need walk breaks now is it because you're running faster?

PinkChick

I don't know how I did the 8k! Completely expected a lot of stops. I was going very slow, slower than I would be now but I think it was more the thing of being in a run and surrounded by so many others. It was torture at times and I'm not sure that's what I want in the mornings. Will try the intervals. Not running fast at all, jogging at a comfortable pace is how I would describe it. I will try using a really slow jog for recovery and see if it's enough. Thanks for all the replies.

littlebug

I think you could surprise yourself if you just slow down rather than walking. You could alternate e.g on some runs do faster run sections with walk breaks and on the next one a slower run with very (very:D) slow jog recovery as and when you feel you need it.

PinkChick

Thanks LittleBug. I will try that. Tomorrow is my morning off as I have tag rugby tonight! I will try it on Thursday morning. I reckon it will be doable, hopefully!!

PinkChick

I did it :-) Went out this morning and no stops. Now don't know why I was stopping before! Maybe it was all in my head that I needed to. Kept the same pace the whole way and everything. Will do same tomorrow and increase it to 4k next week.