Did I say I was trying to build my pace? I didn't think I did.... This is, to be clear, Reading 101.
I'm not trying to build pace, I'd just like to know what it is. Honestly, I couldn't care less whether my pace is "fast" or "slow", but it would be nice to know.
Plus, if I know the pace at which I'm able to complete 20, 25, 28 or 30 minute runs, I will be able to set a realistic, attainable time goal for my upcoming 5k. The last 5k I did, I completed in 29:07. I'd like to be able to determine my current pace to see whether 29 minutes is a realistic goal for the race at the end of August. If it is, great; if it's not, then I'll adjust my goal.
I hope that answers your question sufficiently. Thank you for taking the time to help.
Hello ladies! I'm on C25k and just destroyed W5D3 after a second attempt. I've got a couple of questions for you guys...
1. What gadgets are you using to measure your pace?
2. For those of you doing your workouts outside, have you sprinkled any treadmill workouts in there? There's a terrible and LONG heatwave due to arrive here, and I'm thinking it might be worth it to pay the $5 to run on a treadmill at the gym for the day. However, the last time I did C25k exclusively on a treadmill (even with a 1.0-1.5 incline) and tried to switch to outside, it was ridiculously harder. I've tried to stay away from treadmills ever since. Any thoughts?
I run on an indoor track and measure for distance. I carry my phone in my hand and use the stopwatch feature to mark laps. When I am done it shows the time marked for each lap and the total time.
BTW - wow under 30 minutes for a 5K is fantastic. I hope to do it in under 40 in September (and I already am doing 3 miles in 35 minutes)
I HATE running on the treadmill because I don't always run at a constant pace, some laps I go faster/slower than others so I would be adjusting the treadmill all the time. I do have one at home to use in a pinch if I have to, but I don't like it. It is too hot to do outdoor runs (triple digits for weeks on end now) so it'll be interesting when I do get out there.
Thanks, NTexas! I got that time last July and over the winter, I slacked off on running. I did cross-country skiing instead because the roads were always packed with snow and I was too scared I'd fall - even with yaktrax! When the weather started to get better in March, I just never got back into it. Although now I wish I would have because building distance would be so much easier in late March/April weather than in this 115 heat index stuff!
I have a wrist watch with a stopwatch and whatnot, but I would kind of like one where I could glance down and it would give me a read out for my pace. (ex: 9:23/mi)
I'm with you on the treadmill - I never feel like it replicates actual running enough to use that exclusively for training for a road race. But if my choices for avoiding running in the heat are a treadmill or getting up at 5:00 am, I'll take the treadmill!
I love reading all your updates! I am so ready to try this, but I have to build up the gym properly first. So Ill probably start august 1st! Goodluck you all!
I did W4D1 today but couldn't finish it.
I couldn't run the 5 minutes ones - only able to manage 3 minutes running and then walk.
I'll redo it tomorrow.
Excessive Heat Warning here for the next entire WEEK! Temps in high 90's and Heat Index at 120's. UGH! I've been dragging myself out of bed at 8 AM for my runs and it's *still* freaking hot and sticky. The interval runs aren't too bad, but I've got my W6D3 run coming up on Thursday (25 mins) and hate having to battle the heat for the long runs. I usually can't finish on the first try (as with the 20 min run on W5D3) and it's a little frustrating. Hopefully I surprise myself this time though. I just keep telling myself that it will pay off when the weather gets cooler and the runs will be so much easier.
Hi - I'm new to this thread, and hoping for some advice.
I did W4D1 last night and was not able to complete it. This was the 1st day of the program I wasn't able to complete. I am exclusively using a treadmill. I currently walk at 3 mph and run at 5 mph, and have not had any issues up until this day of the program. I made it through the 1st 3 runs, but the last 5 minute run I ended up power walking at 4 mph.
When you don't make it through a day, do you just repeat until you can complete that day? Since week 4 is still the same routine for all 3 days, when I finally make it through the full run, should I do it 2 more times before I move on to the next day, or if I repeat it over 3 times before I can complete it, should I move on to the next week?
Also, any tips on eating for running days? We had a later dinner last night, and it was more protein heavy, and I was feeling almost sick to my stomach by the end of the last 3 minute run.
I eat South Beach, primairly Phase 3 maintenance, so I usually have 2-3 servings of a whole grain starch per day, combined with leaner protein and lots of vegetables, with a smaller amount of fruit. This has seemed to be enough carbs to give me the energy I have needed up until this point. When is the best time of day to eat my starches? I normally go to the gym at 7 pm, and dinner is usually around 5:30 pm. I'm more likely to skip a starch at dinner, and with it being summer grilling season, our meals have been leaning heavier on the protein side. Should I be eating a lighter dinner on running nights and getting my starches in closer to my run? Also, how much time do you give yourself between eating and running?
I need to get this figured out and find some good balance before getting into the longer runs, so thanks for any help you can provide!
When I can't get through an interval workout, I just repeat it. (However, when I couldn't get through the 20 minute run, I went back and repeated the interval workout prior to that and then took another crack at the sustained run.) I always make sure that I have each workout completed properly before I move on. So yeah...If I crashed and burned on my first crack at a week four run, I wouldn't count that as completing a day of the workout.
As far as eating goes, everyone is different. I watch my fiber intake before runs. If I eat high fiber foods even two before a run, I get terrible side stitches.
I run in the mornings and I always have something light about 30 minutes beforehand, so I can't help on the food front much, either, other than to say that I've been fine.
Finished week 9 day 1 today! Yay! Can't believe I've actually stuck it out!
I am new to the 3FC forum, and had never even heard of the C25K. Seems cool, and y'all are doing it, so I thought I'd give it a try. I did W1D1 today, and completed it..... I know that's a small achievement given where you all are..... but feel glad that I started anyway.
To the person who started W9 today - way to go! Congratulations, and good luck at your future 5K.
JuhiR -- I was where you were just 9 weeks ago! That is a great accomplishment! I felt SO good about myself at the end of week 1 day 1, and at the end of week 1 day 2, 3, etc. Every single time I complete a workout on this plan, I feel like I have achieved something great, and I have. And every time you complete one, you have, too! So stick with it, post back in two days and let us know you completed week 1 day 2. Good luck!
Hello, another newbie here getting ready to start C25K training this week. I have a 4.1 mile run/walk in September I am getting ready for and a 5K two weeks after that in October. Better start now if I am going to be ready!
My overall goals are to get into a good running/exercise rythm for the rest of my life. As well as to build endurance, cardiovascular health and of course, shed some lbs!
I am following the low carb/high fiber/protien approach and also watching fat/calorie content. I am hoping to lose 26 lbs to get to my first goal weight.
Hi - I'm new to this thread, and hoping for some advice.
I did W4D1 last night and was not able to complete it. This was the 1st day of the program I wasn't able to complete. I am exclusively using a treadmill. I currently walk at 3 mph and run at 5 mph, and have not had any issues up until this day of the program. I made it through the 1st 3 runs, but the last 5 minute run I ended up power walking at 4 mph.
When you don't make it through a day, do you just repeat until you can complete that day? Since week 4 is still the same routine for all 3 days, when I finally make it through the full run, should I do it 2 more times before I move on to the next day, or if I repeat it over 3 times before I can complete it, should I move on to the next week?
Also, any tips on eating for running days? We had a later dinner last night, and it was more protein heavy, and I was feeling almost sick to my stomach by the end of the last 3 minute run.
I eat South Beach, primairly Phase 3 maintenance, so I usually have 2-3 servings of a whole grain starch per day, combined with leaner protein and lots of vegetables, with a smaller amount of fruit. This has seemed to be enough carbs to give me the energy I have needed up until this point. When is the best time of day to eat my starches? I normally go to the gym at 7 pm, and dinner is usually around 5:30 pm. I'm more likely to skip a starch at dinner, and with it being summer grilling season, our meals have been leaning heavier on the protein side. Should I be eating a lighter dinner on running nights and getting my starches in closer to my run? Also, how much time do you give yourself between eating and running?
I need to get this figured out and find some good balance before getting into the longer runs, so thanks for any help you can provide!
I'm totally with you. On Sunday, it was my first W4d1 and I couldn't complete any 5 minutes running interval (only manage to run 3 minutes and walk 2 minutes). So today I just repeat it and yay W4D1 is over for me. Even though I ran reallllllllllllllllllll slowwwww. Like, realllly slow. But at least I completed it. And i'm planning to repeat running week 4 another week until I feel totally comfortable with it before moving on.
I usually eat 2-3 hours before the run - not too light nor too heavy (like cheese with 1 small serving rice). I once didn't eat and i felt light headed and almost passed out. I normally run at 6-6.30PM so I eat around 3-4PM. And then have another light dinner at 8.30PM (just some meat and veggie).
Even though I ran reallllllllllllllllllll slowwwww. Like, realllly slow. But at least I completed it. And i'm planning to repeat running week 4 another week until I feel totally comfortable with it before moving on. 
