r/C25K • u/K1ngFi5h • 1d ago

Need some advices about run parameters

Hi!

I'm a newbie in running. I've finished the first week of C25K yesterday. Now I'm trying to understand which run parameters I should pay attention to: heart rate, power zones, smth else? As far as I know, I shouldn't concentrate at pace because this is not important so far.

I'm asking because I want to make sure that I do my best and, simultaneously, not overexert myself.

Thank you in advance for your advices :)

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9

u/Isares 1d ago

As a newbie, just focus on your breathing (conversational pace) and heart rate to make sure that you're not overexerting yourself. You can worry about speed once you have the ability to run ~1h at an easy pace, which in itself will take you up to 15 weeks.

Tracking your pace, etc. Is good to know information, but as a newbie I'd be more worried about avoiding injury and being in shape for the next run.

6

u/heron202020 1d ago

+1 Focus on running slow and sticking through the Program

3

u/shanewreckd DONE! 1d ago

Only thing to worry about is RPE, rate of perceived excursion. Did that feel way too hard? Dial it back. Easy? Moderately easy? Moderate? On a scale of 1 to 10, 10 being you're sucking air and dying at the end, 1 being a walk, find your own personal 4. That's about conversational pace, where you can run/jog/shuffle while carrying on a conversation in full sentences.

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u/ThorThimbleOfGorbash DONE! 22h ago

I jog slow but my heart rate is 70% of my max, so that's all I care about right now.

Increased pace can come with time or not at all, as long as I'm getting my heart exercised appropriately. I finished the program 3 weeks ago and now do a 5k Mon, Wed, Fri and walk an hour Tue and Thu. Saturday is yoga and maybe another hour walk if I feel up for it. Sunday is rest day.

2

u/Another_Random_Chap 18h ago

As a beginner, these stats won't tell you much because you have nothing to compare them to. So simply concentrate on getting through the program on how you feel, and don't worry about the stats. Once you've completed the program and you're running regularly, then you can start to look at the stats and work out your baseline and what the data is telling you.