I am a very new runner that still has lots of weight to lose but I "graduated" from the C25K program last week and am wondering what to do now.

I am a very s.l.o.w. runner but did the entire program and the last week is 30 minute runs....and I actually worked my way up to 35... but s.l.o.w.ly. After the 35 minute non-stop run, I have been taking a walk break then doing more running/walking until I reach the 5K mark. This took me about 47-48 minutes (this includes my 5 minute warm up walk).

Today, I decided to try to up my pace (I walk on my treadmill) and take more walk breaks (otherwise I couldn't maintain the pace, KWIM) and I ran the 5K in just over 45 minutes.

My question is...what should I continue to do? Should I switch from the 35 min+ continuous running until I can eventually get to 5K with no breaks? Or should I go back to doing intervals if that makes my time better?

I have no plans to "race" so times don't really mean a lot to me. I am more interested in continuing the weight loss and general health and well-being.

One of the things that I really liked about the C25K program was the structure and variety. Now that I am done...I am not sure what to do. The "nothing but run" thing is kind of boring me but is exciting too, ya' know? I can't believe that I can actually run 35 straight minutes...even if it is only at 4mph!

Any advice out there for me? TIA!

I started running with the C25K last October, and now I find that I vary my runs to keep from getting bored. Sometimes I'll time myself for a mile, other times I'll alternate run/walk laps, etc. Just do whatever you feel like. I found that setting a mile goal (1000 miles in 2009) has really helped me keep up with my running.

Awesome on running for 35 mins!! I know how you feel.

I'm a very slow runner as well . I'd say do whatever you feel comfortable doing and also helps you achieve your long term goal. Then, work towards that goal one day at a time. If you feel interval training keeps you motivated then by all means continue doing that. There's no right or wrong way...as long as you're running

For example, my long term goal is to run (not walk) 4-5 miles every day in a reasonable amount of time. I am working on endurance at the moment and making sure I can run for an hour continuously at whatever speed I can. I've been doing that comfortably so far at my target heart rate. Then, I gradually increase the speed, train my body to run on that speed for a while till I get comfy and then move on...yes, it takes a while but it's been working for me so far.

I personally did not follow the C25k program but did my own thing where I followed what my body was telling me as to what it can or cannot do.

BTW I run on my treadmill too. On weekends I try to go to the nearby HS track.

Do you watch TV or listen to music while running on the tready? I know I have to watch TV otherwise I will get bored.

Thanks ladies! Keep the advice coming

Yes, I always have music. I doubt I could run without it! pintobean WTG on your running!

That reminded me of another question I had. The C25K program is "running every other day" to prevent injury and build stamina. When/how do you transition to running more often? Should you? Most programs I see schedule at least some rest days.

Mmmmm so many questions

Thanks . It's been a long journey and I am still working towards my long term goal.

Resting is very important. I rest on Sunday. That's how it worked out for me. Lately, I've been running 6 days/week. You just have to see how your body responds. I've had injuries over the past year or so where I couldn't run for months at a time. Hence, I'm learning to listen to my body. It's very disappointing when you know you want to workout (btw, I hate to workout generally) and you can't cuz you've injured yourself. It is frustrating . So, I am learning to listen and step back just so I don't go out of commission for a longer period of time.

I think, I just decided to run every day for a week and see how I felt. I thought if I felt ok by the end of the week then I would continue and if not then I'd go back to running less times. Anytime, I make a change to my workout routine I follow it for a period of time and then evaluate. I do weight training as well about 4 times a week. I need to build those damn muscles.

You could do the one hour runner program. Which leads up to a 10K. That's what I'm planning on doing after i finish.

Weeks 1 - 3: Right now you are running 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks.
Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes
Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes
Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes
Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes
Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes
Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes
Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes

Momof5K-- Why dont you register to run a 5k!?!?! That will keep you VERY motivated!! SOunds like you can already cover the distance, but it will at least add focus to your training!!! Not to mention you will have an absolute BLAST doing it!!
I think i fyou like doing the intervals, that is a great way to burn extra calories, and to challenge yourself....its *ok* that you need to alternate walking with faster running..thats the POINT of intervals!!!! Eventually you might want to shot for running faster, and then alternating with a really SLOW JOG in between, instead of a walk, but it takes time to work up to that!! Also, you should continue to mix it up...some days go for running slower, but maintaining it for the whole distance, other days challenge yourself with the intervals and be amazed with how much faster you get during them, over time!!!!!
Btw, rest days ARE important, but as soon as you feel comfortable running 2 days in a row, than you might want to start trying to do that. I dont know how many days you run a week (3?) but maybe if you feel ready, u oculd start running two days in a row, with a day off in between, for a total of 4 days that week, untill you are comfy doing that, then add a 5th day, etc....

sorry if that didnt make sense--run 2 days on, one day off, 2 days on . . . . .

I would suggest making your next goal to increase your speed, not necessarily the time you run.
I love doing intervals now and I don't have to increase my overall workout time to get more benefits! My goal that I'm working on is to get my pace down to 8:30min/mile. I only run 3 times a week every other day, and some days I don't feel like doing intervals and just run at whatever feels good.
Right now I do run/walk ones, and a 5min walking warm up and cool down.

I'm another one that votes for intervals. There have been studies showing that they are more effective fat loss than running at a steady pace. My own personal, anecdotal experience is that it is easier for me to lose weight when intervals are a regular part of my weekly exercise routine. And they are far more interesting than running at a steady pace. When I'm running intervals, I'm done before I know it. When I'm running at a steady pace, the time drags.

In terms of pushing yourself, there's lots of different ways to do this if you are running intervals. You can try to increase your sprint pace, increase your recovery pace, lengthen your sprints, reduce your recovery period, add an incline, or increase the number of intervals you do. Set small goals for yourself and try to improve a little each week. For example, if you are trying to increase your sprint pace, you could add .1 mph to the last sprint. Then the next week add .1 mph to the last two sprints. Then the following week, add it to the last three sprints. Etc. until you've added it to all the sprints and then you start over again (or focus on something else).

A mix of running and walking is actually more of a fat burner than running alone so you are doing fine.

Signing up for races was the biggest motivator for me. My first race was a 3k and I ran it in 23 minutes, and today was my first 10k and I ran it in 71minutes. I am not fast, but I am running and loving it.

For me as well in the sense that I became more consistent with working out. So far, I've ran two 5k this year and it still feels surreal. Congrats! on your 10k!!

momof5k, how are you doing? What changes did you decide to incorporate in your running? Do keep us updated

Well, I am still running every other day and the last two runs I did I just ran (a little faster than I had been) until I was "pretty tired" and then took a walk break of a minute to a minute and a half then ran again. The last one I took only two walk breaks but still only managed 45 1/2 minutes for 3.1 miles (that includes 5 minutes of warm up walking).

There is a 5k run here at the end of the month and I have a few friends that are running and/or walking it. So what is holding me back? Fear.

I have only ever run on my treadmill in my basement. I have NEVER run outside or with "witnesses" other than my kids.

My 45 minute time is pretty damn good for me considering I started the C25K program only three months ago and could barely run the 60 second stretches but I know that it is s.l.o.w by most standards and I don't have any idea how much harder running outside in the potential heat will be.

I have a friend (who is sort of competitive with me in other aspects of our lives) say (when I confessed I had been running) "Oh yeah. When I started running outside I could run 19 minutes straight on my treadmill but outside in the real world, I couldn't even manage 5 minutes! The wind resistance, the incline, ...I just about died!!". Part of me thinks that this was her way of putting down or belittling my efforts because she has been known to do that at other times. But still...

I don't want to get out there with these friends..none of whom have weight issues...and make a fool of myself.

I don't even know that etiquette of race running. I always have a water bottle on my treadmill because I get thirsty. But I can't run outside carrying my water bottle. Then what? I also sweat like crazy and keep a towel to wipe down every once in a while as I run. I have lost 55 pounds and, although I feel better than I have in...I can't even remember when...but still have a lot of weight to lose and am still self conscious of that.

Ugh. If you made it this far, thanks for reading my rant. I have never been "a runner" even when I was thin in junior high/high school and I have huge agreements about it. How do I get over this? Perhaps I should wait until I have a bit more confidence before getting out there. If I could get my time down a bit...I don't know.

Advice??

Honestly it's not THAT different outside. If you set your incline on the treadmill to 1 or 2 percent it pretty much is supposed to match the resistance you get outside. The thing you'll likely have to adjust to the most is the weather if you've been running in AC at all.

Don't worry about how you look. There are ALL types of people in these races. Especially 5ks. I actually haven't done a stand alone running race yet, but I did my first Triathlon which had a 5k in it after learning to run last year for the first time ever. It was a lot of fun. I even saw women walking the run part. I highly doubt you'll be out of place.

Signing up for races is a really good motivator to keep yourself going (after all you tossed down some $) You don't have to RACE it just go out and enjoy the accomplishment.

And since your not worried about getting faster I would just run how you feel your body feels best don't worry about intervals or miles even.