Too Slow on Couch 2 5k??

[fkhera]

Hello: 

Good morning I just finished the Wk5Day3, the 20 minute run, but I feel like I went too slow. I was a bit scared because I had heard mentally this was the most challenging week. I went a bit slower than usual and ended up with nearly 14.5 min / mile. I would say I was probably going 4miles per hour. I run outside, but was able to make the 20 minute run. 
I think I needed to go faster like 5 miles per hour and get something better than 14.5 min / mile. 

I started C25k a couple of weeks ago and have been running it everyday, with a break on Friday. I have enough energy to do that, and am training for a 4.2 mile run we call Pats Run in Arizona. I want to be able to run the entire time. 

Anyways does my time sound too slow for C25k? I feel like I should redo wk5Day3 until I get a faster time. 
What are usual times for wk5D3? Just was not sure, but mentally I feel like I need to redo it. 

Just wanted to gather your thoughts. 

My journey has been incredible losing nearly 20 pounds in like 1.5 months, I hope to keep the momentum up and love my fit bit, and all the apps I play with while running!.

[Mary]

Too slow for what?  For health, fitness, weight loss?  No!  Most people who do 5k's do them to be active, not to beat other 'racers'.  Competing against yourself is fun, too.  But there is no 'right speed' to run a 5k.  

[fkhera]

Well I guess I would like try to finish the 5k, with the predesignated 30 minutes, I think thats the goal of the Couch 2 5k program, is by end of the program you should be able to run 5k within 30 minutes.
That is what I would like to aim for, so that is the context of my question if that m makes sense.

[whome · Accepted solution]

I admit to being totally ignorant about what this program was all about so I went to the website and read the introduction. It seems like maybe you should go back and read it again.

 Quote -  And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run. - end quote.

How far you have to go depends on where you start - sometimes it is a good idea to look at how far you have come instead of looking ahead at how far you have to go. If your goal is to lose weight and get fit you will be a lot better off (burn more calories) doing 6 miles (10K) at 15min/mile than 3 at 10 min/mile - don't be discouraged, slow and steady is the way to go - keep at it - you CAN do it

Good luck

PS - maybe you could go faster if you were not playing with apps while you're running - or maybe I misread that part

[fkhera]

Interesting point of view, Can you help me understand why the slower pace is better for fat/weight loss, the 15min mile vs the 10 min mile?  I would think the 10min mile involves you burning additonal calories.
Am i wrong? 

[Mary]

You're right but he's saying keep your current pace and run a 10k instead of a 5k.  Of course running twice as far will burn more.  But if you're going to run a 5k (which would be my choice, too!) you will burn more calories the faster you run.  

[fkhera]

OH i seee, you are right they were talking about a longer distance.  Man its been a long day lol.

[whome]

And another thing about going longer but slower, as I understand it, is that the body burns fat preferentially at lower intensity - working out at higher intensity, say 85% of maximum heart rate, results in the body mobilizing glycogen stores to be converted to glucose to be used to power the activity but when the intensity is lower, say 70% maximum HR, the body moves fat out of storage for conversion to power. So if weight loss is a main goal then being the tortoise instead of the hare is more effective. Others around here probably know the exact percentages and stuff better than I, and your long term goal is up to you but it is usually easier to run faster after you have slimmed down. You say you have lost 20lb and I don't know how many more you have to go to goal but trying to do too much too fast seems to be a good way to maybe hurt yourself and slow the whole process down.

Sorry if I seem to be running on here but soon after I was starting to run a comfortable 2 miles or so the beginning of the year I slipped on the stairs, banged my shin badly and couldn't run for 3 weeks - really slowed down my conditioning 

Good luck whatever you do and keep at it - you can do it

Craig

[trainer]

To all of this I would add, would you rather run a bit slower but continue to run or would you rather risk injury and be forced to stop running for some period of time? I have clients who have done this program more than once. First they just did it. Then they completed a 5k. That was a HUGE achievement and they were rightfully proud of this effort. Then they went back and did the exact same program but focused on getting faster. Then they repeated the 5k race and achieved a better finish time. And then one of them got totally crazy and decided to train for a marathon *grin* *rolls eyes* No one says you can only do this program once.

[Yolly43]

Hi, I followed the c25K and have run 5k twice now.  I too average out at 14 min a mile which if you google how fast should my first 5k be as I did, you will find you are in the average bracket. Once completed then you work on going faster or further. One milestone at a time, you are doing well!

[feistymomma]

You are doing fine! Most beginners are not going to run their first 5k anywhere close to 30 minutes. More realistic is 45 minutes. Do not get caught up on times, as you will get discouraged! Focus on finishing first, then work on tempo!

[JillM]

You may not finish 5K in 30 minutes right away. I've now run 2 5Ks and one 5 mile race and I don't get it done at that speed. But I'm improving! I think competing against yourself is the best idea.

[redred1234]

it's your pace your race. i too am just finishing a c25k and proud to finish it in 45. It's my pace, my race...