Week 9

[Stressed11]

Week 9 first run done 😁 because I’m so aware of my size and flat feet I’m to scared to run outdoors so have done the whole thing on my treadmill , issue is I can’t Increase the speed anymore and as it’s a basic model I can’t put any incline on it , any advice on how to now better my distance and speed ?

[John_W Graduate Ambassador]

(1) Why do you want to increase the speed?

(2) Out of curiosity, what is the maximum speed of your treadmill?

(3) Incline? Forget the 1% thing - it's a well-worn myth.

My suggestions for now:

- carry on as you're doing , get Week 9 done.

- after that, repeat Week 9 for 2-3 weeks - we call that 'consolidation' to get your body used to jogging/running for 30 continuous minutes.

- if you feel like it there's no harm in INCREASING the distance by simply extending the length (duration, time) by a few minutes each week, of one of your 3 runs.

- look to Weeks 7, 8 and 9 (25, 28, 30 mins) for the method on how to 'better my distance' - put simply, it's called "adding a bit extra each week"

You ask "any advice on how to now better my distance and speed ?"

- better your distance by running for longer (see above), so 32 minutes (at the same speed as you're doing) will see you bettering your distance than in 30 minutes.

- don't worry about your speed!

[Stressed11 Graduate in reply to John_W]

Thank you for your reply and advice , the treadmill just has speed 1-6 so I did the whole of C25K on level 6 , I honestly dint think about gradually increasing the length of the run , I assumed I needed to increase my speed to be able to run 5K in 30 minutes

[John_W Graduate Ambassador in reply to Stressed11]

You're very welcome - I'm an experienced treadmill user so feel free to ask me any questions.

Very important: you do NOT need to run 5k in 30 minutes. In fact, only 1 out of 10 graduates do 5k in Week 9.

Despite it's catchy title, C25K is actually a TIME-based program, not a distance one. You are asked to run for, e.g. 5 minutes, 15 minutes, 8 minutes, 25 minutes, etc etc. You are NOT asked to run for 1.5km, 2.7km etc etc.

The goal in Week 9 is 3 runs of 30 minutes, no more, no less - regardless of distance.

So relax about the speed requirement!

PS. I see the outdoor evangelistas are out in force *waves* Don't feel pressured to go outdooors sooner than you want. Do it in your own sweet time, there's no rush.

[IannodaTruffe Mentor]

Well done on your progress.

When you announce your graduation I will send you a link to a guide to post C25k running.

If you cannot wait, it is sitting in the FAQ Posts, which you will find in the Pinned Posts.

If your machine will not permit you to run faster, then you are left only with running for longer, which will increase the distance you cover, though this should be governed by the 10% rule. Otherwise you will have to use a different machine or run outside.

Your fear about running outdoors and feeling self conscious was shared by a very large proportion of this forum's membership......... until they went outdoors to try it.

What do you think when you see someone who looks like you running?

I bet you don't have negative thoughts. You probably think, "Good on them", just like most people do. That is those who even notice you.

It might take a few runs to get used to pacing yourself, gradients and uneven ground, but the joys and health benefits, both mental and physical, of being outdoors, far outweigh the negatives. Fresh air, vitamin D, an ever changing back drop of nature's glories and the fact that you have stepped out of your comfort zone will give you a feeling of empowerment and satisfaction that will outstrip anything that the treadmill will provide.

Why not be brave and follow the route taken by so many who felt like you. Give it a go. Perhaps just walk your routes first.

You have nothing to lose and the opportunity to run further and faster in an inspiring environment.

You can do this.

[Oldfloss Administrator Graduate in reply to IannodaTruffe]

So true!!

[Stressed11 Graduate]

I’m hopeing in time I will get the courage to run outdoors , I guess doing it on my treadmill keeps me in my comfort zone , also I live at the top of a very steep hill so need to plan routes so that my walk at the end is the uphill bit

[Oldfloss Administrator Graduate in reply to Stressed11]

Hills? We just get over them.. and what you think are hills now may appear quite different as you progress.I used to dread the long hill near me..now, it'd my warm up and I run faster up it than I run on the flat!

[Cmoi Graduate in reply to Oldfloss]

Funnily enough Oldfloss I posted exactly that on my Strava this morning after running part of my old C25K routes - "I used to think this was a hill."

[Oldfloss Administrator Graduate]

It is of course , your choice to run indoors, but..if you do head out, you will find that neither size, nor flat feet matter..Folk are too busy with their own lives to notice us.

If they do look in, it is with envy...you are out there, you are doing it...so maybe you could give it a try.

Find a route you like, and head out, slow and steady...just tootle along...and feel proud.

Then, after Graduation...you can start to watch your running evolve and have a different run, every time you head out.

Self confidence is the best ...Wear it with pride!

[Hidden in reply to Oldfloss]

Oh yes indeedy.

[Oldfloss Administrator Graduate in reply to Hidden]

You can do this..x

[Stressed11 Graduate in reply to Oldfloss]

Thank you , I’m going to try x

[Bobbydazzle Graduate]

I also did c25k on a treadmill as I was nervous about been seen running outside and then I went out one Saturday to do a local parkrun! Now I love running outside I enjoy it much more than I ever did on my treadmill and all the other joggers say hi as we pass each other along the seafront