Couch to 5K
52,819 members84,920 posts

Week 3, Run 1

Anybody else feel like this was a particularly large jump up from wks 1 & 2?

I am running on a treadmill so I can keep a steady pace throughout my runs and more easily track my progress until I can run comfortably at a 10km/h pace (then I might venture outside) but found I had to drop the pace quite a way to get a solid 3 minutes (8km/h has been the fastest I have been able to complete it in).

I'm not being stubborn or egotistical at all when I say this (I will happily slow down to complete a run) but I would rather be at a 8.5km/h to 9km/h minimum pace during the runs simply because the slower pace seems to be causing greater impact on, and pain in my joints.

I'm not sure how to rectify this, given that I am evidently incapable of running comfortably at my usual speed for this amount of time yet, but I am concerned that I may cause unnecessary damage to my knees for the sake of an extra 30 seconds running.

Any suggestions would be greatly appreciated.

15 Replies
oldestnewest

I am also just beginning week 3 and a bit daunted about the 3 minute run! I run on a treadmill, I have increased the incline a little and kept the speed when I run at about 8.5 - 9 it's a steady pace but manageable and doesn't make me too tired. I'm not an expert but I'd say go with what makes you feel comfortable - the last thing you want is an injury. Keep going 😊 X

1 like
Reply

Thank you for answering, I've been fiddling about with the incline to make it more challenging, I hadn't been particularly fatigued or out of breath until now, but I've never been one for running unless there was a ball to chase so three minutes seemed rather long =)

Reply

Well done on your progress.

Each week prepares you for the next one, so give it a go and you may surprise yourself.

Read the guide to the plan healthunlocked.com/couchto5...

You should be running at a pace at which you can hold an ungasping conversation and yes you will have to pace yourself for each step up in duration, as any runner does.

Don't try to hit a target pace on every run. New runners need to gently ease their bodies into running, even if they have good basic fitness, because of the impact of the exercise.

Browse through the FAQ posts healthunlocked.com/couchto5... for more general info.

Have faith in the structure of the plan and the ability of your amazing body to adapt to the challenge.

Reply

Thank you =)

Reply

You need to find a pace you can sustain to get further. I would cover the treadmill stats with a hankie and just concentrate on a nice steady comfortable pace or head outside where there is more to look at. Are you doing other exercise to strengthen your knees?

Reply

I am on a fairly advanced strength training regime, I've just never liked cardio so thought I'd add some in the new year and see how it goes. I don't think it's a strength issue because I have no problems with squats, deadlifts etc, more the way I run. I seem to be hitting the ground (treadmill in this case) with a lot of impact and no matter what I try I can't seem to soften my landing. It hasn't happened at the higher speeds, or I've been too focused on breathing to notice if it had.

Reply

I think the treadmill might be causing the leg ache as your slam your legs more

Getting outside might be best. It's not as if it's like Siberia out there. Spring is springing

Reply

The only issue with that is I live in a very hilly place, if I'm running up I'll never make it and if I'm running down I wouldn't be testing myself enough. I don't have the means to travel elsewhere for the moment.

Thank you for the insight though

1 like
Reply

Run up, then run down.........it all events up and makes you stronger.

Reply

calling FlickM3 to thread... :)

Reply

just answered :) x

Reply

I did the whole of c25k running up and downhill (I live in Chipping Norton in the Cotswolds) until just before christmas when bad weather stranded me and I got a small treadmill. If you look back through my posts, you will see me moaning about the hills - and i don't drive so also can't get to flatter places easily. But, you know what, even though the hills killed me to begin with, I can cope with them now and am stronger for them. Take it slow and steady up them and you will build strength and stamina. I get the aches you mention using the treadmill, I hate it. Try running with your hills. You will puff and pant and die to begin with, but it's so much nicer in the end.

1 like
Reply

Thank you, I will have a look through and try it next week =)

1 like
Reply

I did also think it was a big jump, seeing the blocks of time running double in length, and I did find it hard, but some of it was in my head - I didn't do a lot of thought about the next week's jump and without trying to spoiler you technically some of the other weeks have bigger steps up in different ways, but because I didn't think about it, I didn't ... notice...!

Not sure about the joint pain in general with either pace or in regard to the treadmill vs outside. Has someone asked what shoes you have yet, i.e. proper running shoes fitted after gait analysis?

1 like
Reply

I have proper running shoes, my personal trainer seems to think they're OK. I haven't had a gait analysis yet, although I have been meaning to.

Reply

You may also like...