Couch to 5k newbie questions

KABurdie · April 2012

I apologize in advance if these are ridiculous questions, haha.

I just began the Couch to 5k program last week, but I feel like it's moving a little slow for me. Ideally, I'd like to run/work out about five, maybe six times a week. I completed the first 3 days of week one, took a day off, then began week two, and would like to continue with that pattern.

I haven't ran in about 5 months, so I'm out of shape but not to the point where I can only run 3 days a week. Also, I feel like I can/want to run more when the Couch to 5k workout is over... is it bad to run an extra mile or so doing the walking/jogging intervals?

I'm running my first ever 5k on June 1st. I want to be ready, but I don't want to hurt myself or train incorrectly.

Any advice is greatly appreciated!

Thank you!

historychick79 · April 2012

I skipped ahead a few workouts around wk 5 and 6, (in wk 8 now) when I felt I could do more/longer stints than the intervals they provided. Also, one of my friends who used to run a lot picked up the couch to 10K training program instead. I think as long as you feel good, keep a realistic pace for you, and don't appear to be heading for any injuries it's fine to look at other training options.

JW28 · April 2012

I haven't done C25k, but I am currently a runner. I think that if you were athletic before and had done runs of 2 miles or more, C25k could be slower than you need. I recently (2 months ago) returned to running after doing several other sports and taking several months easy, and I just PRed my 10k. I got back into it way faster than I expected to (I hadn't run 6 miles in at least 8 years). So I don't know what your athletic background is, but based on what you're saying about it being too easy, I think it would be fine for you to run more, whether it's running every day or making those 3 days longer. I probably wouldn't do both (longer runs every day). You could also run 3 days and do other workouts on the others (weights, spin class, whatever). The main things you'll want to be careful of are injury and overtraining. If you work out less than an hour every day, I doubt you'll get overtrained (exhaustion, poor recovery from workouts). As for injury, listen to your body - if you get really tight after runs, stretch more often. If you're getting shin splints (horrible pains in your shins), back off, maybe try to run on dirt/grass instead of pavement. The only pain that you should push through when running is tiredness or maybe a side stitch - any muscular pain, knee/ankle pain, etc, could be warning signs of an injury, so back off (and maybe ice the affected areas).

KABurdie · April 2012

Thank you! That actually helps a lot.

I'm pretty athletic and love to run in addition to strength training, but when I take several months off I tend to push myself too hard too fast when I get back into it - which is why I started C25K. But, now I think it's too slow. When I was doing really good at staying on a regular running schedule, I was up to about 5-6 miles per day. But for right now, I'd like to keep it around 3 miles on my cardio days, and lift on the days in between.

Also, another question if you don't mind. I currently run on a treadmill and always have. Should I be mixing it up with treadmill and outdoor running to get a feel for what it will be like during the 5k?

historychick79 · April 2012

KABurdie:

Thank you! That actually helps a lot.

I'm pretty athletic and love to run in addition to strength training, but when I take several months off I tend to push myself too hard too fast when I get back into it - which is why I started C25K. But, now I think it's too slow. When I was doing really good at staying on a regular running schedule, I was up to about 5-6 miles per day. But for right now, I'd like to keep it around 3 miles on my cardio days, and lift on the days in between.

Also, another question if you don't mind. I currently run on a treadmill and always have. Should I be mixing it up with treadmill and outdoor running to get a feel for what it will be like during the 5k?

LOL, I just posted a similar question My DH used to run and has been reminding me constantly that I need to get outdoors to really be ready for a race. So I'm definitely transistioning to outdoor running Based on what I've read, my goal is 1 run a week and see how I feel as I go; so by april 23rd I should be doing all my runs outdoors. Just not sure what approach to take since I know I'll probably be slower and have less endurance than I see on the treadmill.

KABurdie · April 2012

Eeks, I was afraid of having less endurance/being slower outside. I get overheated super easily, so I avoid running outside at all costs...but unless I can convince these folks to move the 5k indoors I think I'm gonna have to suck it up! Ugh.

One outside run a week sounds like a good start.. I have until June, but I live in Oklahoma and it's about to get hotter than Hades here. Gulp!

JW28 · April 2012

Can't help you with the treadmill thing, I never run on them - last time I did I think it was horribly painful compared to running outside, I think it did something to my stride. So definitely go for some outdoor runs before your race, and make sure you hydrate beforehand if it's super hot.

Couch to 5k newbie questions

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