C25K App Training

I use the RunDouble C25K app

The goal of running in the YMCA 5K Road Race on June 2nd is very much alive and back on track. I have started running on the road and have dusted off the C25K app on my phone. I have started over with Week 1 which is eight one minute run intervals with 90 seconds of brisk walking in between.

The app is designed to run every other day in the week and each week will see an increase in duration and intensity of the run with the end goal of being able to run for a solid five kilometers. Prior to taking my "running" inside to the track at the University, I was having trouble getting comfortably through the third week and into the fourth week.

In order to have success with this app and achieve my goal of being prepared and able to run a full 5K, I need to be able to get through the weeks in order and reach the new levels week after week. To be honest, I am worried about this because after all I have restarted the C25K and on Day 3 I felt like I wouldn't be able to finish the intervals especially in the second half.

On the plus side, I did finish all intervals and did them with in good time maintaining a good pace. My run intervals averaged 220 meters which is a pace of 4:30/kilometer with the fastest pace being 4:10 (240 meters) on a downhill slope while an uphill slope on interval six saw the slowest pace of 5:01 covering 200 meters.

So after a "successful" week one, I'll be looking to tackle week two with its six ninety second runs with two minute brisk walks in between. In October, the last time I have any data for this particular interval, I had no paces under 5:00, so it will be interesting to see what happens there. I don't think I want to be trying to get the highest pace possible, I'm more interested in making sure I can maintain a pace that will allow me complete the 5K without having to resort to any walking lengths and finish in less than a half hour.

I am still trying to find the best way to be able to run longer lengths from monitoring my food intake to stretching before and after runs. Stretching has to be a key that I find to unlock some hidden potential. I'm not a stretcher but have been trying to be a little more proactive on doing at least some leg stretches and feel that the little bit that I've done has shown some benefits.

There are lots of suggested stretches out there but I found some interesting posters on the walls at the Northern Sports Centre that originate from the Human Kinetics website.