Why your speed isn't important

[Yesletsgo]

(I posted something very similar to this on the Bridge to 10k forum, so apologies for any duplication)

When we start the C25K plan a lot of us believe that at the end of the 9 weeks we’ll be able to run 5k in 30 minutes, not an unreasonable belief given how the program is presented. We then get to a point in week 8 or 9 where we start to be bothered that we aren’t good enough because we are nowhere near this fast. I’m writing this post to try and give some perspective on that.

Firstly, only a small percentage of us manage 5k in 30 minutes by graduation. I’ve now been running for 2 years and am nowhere near that fast.

It’s unfortunate that speed seems to be the main metric people use to assess their performance. While that might be necessary if you're a competitive athlete, for the rest of us it can just be plain disheartening. I wrote this post to reassure you that speed is irrelevant, what is most important is that you enjoy your running and take pride in all the other achievements it brings.

This morning I set out to run 5k and started contemplating running speed in general and my speed in particular. I'm not going to put numbers just comparisons. The pace you can realistically achieve will depend on your age, weight, height, sex and lots of other factors. If I was to compare myself to a 25 year old man my pace would be glacial. If I compare it to another 65 year old woman it probably wouldn’t look so bad. But why should I (or you) feel the need to compare this very variable metric to anybody else?

The aim of this run was to take it easy, to go at an OK pace but not push myself unduly. Thinking in terms of effort, I was going for a 5 or 6 out of 10, no more.

I’ve run this particular route many times and know it like the back of my hand. For the first km it's always a matter of sorting out how my feet and my breathing interact, getting used to the act of running. The first and second km are both level grassy paths in good condition. I was consciously keeping my speed down. I've not been running 5k regularly so didn't want to use all my energy at once. By the end of the first km I was in a decent rhythm and running at maybe a 5/10 effort as planned.

The second km was easy. The Toxic 10 was out of the way. If you’re not familiar with this term it’s shorthand for the idea that it takes about 10 minutes for the body to get used to the transition from walking to running. It’s the time it takes for you to get into gear and for the joints and muscles and heart to start to work together properly. After 10 minutes or so things usually improve.

My rhythms had all come together, the sun was shining, the breeze was cooling me down, the path was flat and even, all was right with the world. I kept an eye on my heart rate as a means of ensuring I wasn't overdoing it. Km 2 was 23 seconds faster than Km 1. Despite all my 'speed doesn't matter' talk I found this cheering especially as my perceived effort was the same, 5/10.

At Km 3 the path changes. It's farmland, still level but rougher as the path isn't cut so close as the earlier stretch. You have to jump from side to side, trying to judge the bits with the least potential for holes that might cause you to trip. More effort, higher heartrate, same pace as Km 1, probably 6/10 effort.

At Km 4 the path meets a farm road, concrete with flat, firm edges. I slowed down to allow my heartrate to settle. I was able to look at the geese flying over the fields and the insects scurrying along the path. Then, I sped up a bit, quite a bit actually, it just felt right, the surface is good and the next bit of path is very safe to run. Then, we turn to go up to the sea wall.

The tide was in for once, so I stopped to take a photo and admire it. What's the point of being somewhere beautiful if you can't enjoy it? I spotted a big boat fender that the tide had washed in. These cost around £90 to buy new, so my husband scrambled down to the water’s edge and retrieved it. There was nothing to indicate who it belonged to but it was obvious why it had been abandoned. It was covered in little holes, as if a cat with very long claws had dug into it. This was my slowest km of all, 7 seconds slower than Km 1, despite sections being the fastest of the run. Effort was still around 5-6/10, even on the faster bits as the surface was so good.

Finally the last km. The path follows the route of the river, it turns left and right, is very narrow, has the odd dog poo plus people who need to be passed with a cheery 'Good morning'. I sped up, knowing I'd soon be able to get my breakfast. It wasn't as quick as Km 2 but was 11 seconds quicker than Km 1. The final 0.12 km were quickest of all, 28 seconds faster than Km 1 but then if you're only doing 120 metres it's not very far to maintain an effort.

So, what was my takeaway from all this?

The difference between my average pace and my fastest pace was about 1’15”/km. If I was running at my fastest for the whole 5km I still wouldn’t be anywhere near 5km in 30 minutes. Does that mean my run was a waste of time? Absolutely not. I had a decent session of vigorous exercise, well over the daily guidelines we’re told to aim for, so a definite success.

The fact I hadn’t stretched myself to my limits meant that I felt great once I finished. I hadn’t risked injury by subjecting bones, muscles and tendons to undue stress. I was going slowly enough to avoid trip hazards. Most of all I could enjoy it as the only person I was doing it for was myself.

To be able to run 5km at my age, at any age, is an achievement to be proud of.

OK, I’m not immune from being quite pleased with my personal best times but I was just as happy with the fact of my first 10 minute run, let alone my first 30 or 60.

On this run I demonstrated to myself that my pace was more affected by the terrain and what I was seeing than my fitness, level of training or anything else. Some days I might be trying to see how fast I can go (Parkrun lol) but that’s pretty rare. For all the other days it’s way more satisfying to just get out there and enjoy it. The fact you’re doing C25K is fantastic, don’t lose sight of just how amazing you are to have got this far (even if you’ve only got as far as thinking about it 😊 )

PS I'd like to try this again on a treadmill and see how that would affect anything, but as I don't have access to one that'll have to wait.

[MissUnderstanding Administrator Graduate]

Absolutely love this. Thanks for sharing! You are so right about that confidence dip that often comes up at the end of the programme. I remember getting it myself.

It took me ages to get pace right in my head after graduating. Even on supposedly easy runs, I’d still be checking my watch to make sure my pace numbers started with a certain number or I’d feel like I was too slow, whatever that meant.

Now, I run both much slower (and at time, much faster) than I used to, but the biggest change is I’m much more settled with what my runs are for and if it’s supposed to be easy, I don’t even look at how fast I’m going any more. I put my watch on heart rate setting and challenge myself to keep below a certain rate so I know I’m really taking it easy. We are more than our run statistics!

Your run sounds like a wonderful one. The only numbers you need are that it was a 10/10 for joy!

[Yesletsgo Administrator Graduate in reply to MissUnderstanding]

When I first started running I'd constantly be checking my pace to see if I could go faster. Now it's usually to make myself go slower. I pay more attention to heart rate too, trying not to get to the 'bursting out of my chest' phase unless I'm doing a speed or tempo run.

Running for 30 minutes is just the first part of the learning curve, what comes after is so fascinating.

It definitely was a 10/10, you're right

[Alan996 Graduate]

This is possibly one of the best posts I have ever read on here. Totally inspiring and so very very true. I think that running by perceived effort really is the way forward for me.

Thinking back, that's how I enjoyed some of the NRC runs. Having restarted C25k you have reminded me of where my focus should be.

Huge thanks for this post 👏👍

[Yesletsgo Administrator Graduate in reply to Alan996]

Thank you Alan996 , that's really kind of you.

Perceived effort is something I discovered after C25K but it's definitely a very useful approach.

[Oldfloss Administrator Graduate]

Thank you for doing this....it is much appreciated...I just hope that a fair few folk read it... ! I think we may need to pin this one!

[Yesletsgo Administrator Graduate in reply to Oldfloss]

Wow Oldfloss , I'm honoured!!

[Leosmit Graduate]

Thanks for posting - great wee read!

Completely agree - I graduated Jan 2020 snd have never done 5k in 30 minutes! Go at pace that suits, the slower the better.

[Yesletsgo Administrator Graduate in reply to Leosmit]

Absolutely right. The important thing to do is to enjoy the process, that way you're far more likely to keep at it (and avoid injury)

[Madwife60 Graduate]

I couldn’t agree more. For me it’s about being out in the fresh air and being grateful my old bones will take me to the beach/park/country track listening to the waves/trees/birds and raising my heart rate is a bonus. Some days I’m faster than others (love a tail wind) but who cares about time. Long time dead - enjoy the ride while you can

[Yesletsgo Administrator Graduate in reply to Madwife60]

Isn't it wonderful to just be able to get outside and run? This summer I've been running in shorts and a sleeveless vest and to feel the wind on my aging limbs while taking in the scenery is just magical.

Going fast because you feel like it is very different to going fast because you feel you have to. And who cares how fast our fast is, as long as we feel we're going fast that's the only fast that matters!!

[QuebecGirl Graduate]

Terrific post. At 67 I have had much the same experience. My best 5k to date was as part of a 6.5 k run - the first half was a gradual incline forcing me to go very slowly, the second half was largely flat and all of a sudden I felt as if I had wings - probably because I had really given my body time to get in its groove.

So yes running is just marvellous but most definitely not only about speed.

[Yesletsgo Administrator Graduate in reply to QuebecGirl]

Going fast just because you want to is fantastic! My local Parkrun has a gruelling uphill slope, well it's gruelling for me because I normally run on flat paths. The next bit is a long, gentle downwards slope and like you, I fly down there.

When I say that I fly, if you measured my pace it wouldn't be anywhere near that of the front runners. They are mostly tall, healthy young men in their 20s. What useful information do I get from knowing I'm slower than them???? All that matters to me is that I'm having a great time, my chubby little legs going faster and faster like I was a 6 year old

Oh, and I usually have a little walk when I get to the flat bit at the bottom 😂

[nowster Graduate]

Absolutely!

This morning the day was dry, the temperature was cool but not cold, the sun was trying to break through the clouds, and I wanted to balance my flexitime hours for the end of the month.

I hadn't run since Tuesday due to other commitments and foul weather conditions.

I just went out there with no pressure and no idea how far I was going to run. I was starting on my 10km course with options to extend it all the way to a half marathon or beyond.

Just me, my watch (set to show total time and distance, and nothing else) and my podcasts.

I stopped for a couple of photos. I didn't stop the watch when I did. I just plodded on.

And when I got to the point where I could have stopped at 10km I felt as if I could go on, so I did. And again at the 12km point and the 13km point.

I ended up doing my 15km route and extending it at the end just because I felt good enough that I could.

Finally, because it was there, I finished with a long hill climb (about 14m elevation over 240m). I eventually clocked up 16.6km (just over 10 miles).

It was a Forrest Gump Run. I didn't push myself. I just kept at the pace that felt comfortable. I didn't pay any attention to the watch.

As the chalk graffito on the canal lock gate I passed at the 6km point said, "Let's bimble."

A chalk scribble on a lock gate, "Let's Bimble"

[Yesletsgo Administrator Graduate in reply to nowster]

Fantastic run nowster , it's about enjoying the moment and doing what feels right for you, rather than following some imaginary set of rules about 'how I should be doing'

Bimble on!!

[Curlygurly2 Graduate]

One thing that's never mentioned in terms of speed or distance is health. I know I'm not the only one here that suffers with chronic illness. This is definitely something that affects performance but never seems to enter into the equation.

I know this is a running blog, not a health one but I it certainly needs taking into consideration.

[Yesletsgo Administrator Graduate in reply to Curlygurly2]

Exactly, if we've got a bug or are recovering from an injury or are just not as fit as some people it has an effect. There are so many things that affect speed that it really isn't a useful measure of 'how good' you are, is it?

The fact that we go out there with our non-Olympian bodies, rain and shine, and run is the most important thing.

Well, not so much of the rain for me but y'know what I mean.

[SweatyHettie Graduate]

Brilliant post Yesletsgo so many bits of good advice in there.

I graduated in 2020 and I remember feeling disappointed that I was nowhere near the 30mins/5K mark until I read on here that only a small percentage of people actually manage that.

I think the fastest I’ve ever done 5K would be about 36 mins when I was putting myself under pressure, but now I would rather just feel that I have had a comfortable run so I know everything has come together properly. Since restarting recently I’ve just built up to 5K and that for me is the achievement! I wondered if I’d ever get back to it but of course I could - we know the programme works! I think when you have done C25K you do learn to listen to your body and try to find that sweet rhythm where you feel you can go on and on. That is when mind body and spirit come together.

Now I know I can do 5K again I won’t be so bothered about doing it all the time. I’ll just bimble along with the dog and enjoy myself!

Happy running everyone

[Yesletsgo Administrator Graduate in reply to SweatyHettie]

It's such a pity that we're led to think that 30 minute 5ks are the norm. I googled average time for a 5k run and it seems that very few average beginners, even men, will manage it in 30 minutes. Pursuing 30 minute 5ks seems like a sure way to low self esteem, injury and ultimately stopping running for a lot of us.

Like you say, celebrate the fact that we can run for 5km, or 30 minutes, or at all

Here's the link, I found it quite reassuring runninglevel.com/running-ti...

[SweatyHettie Graduate in reply to Yesletsgo]

Thanks for the link that’s really interesting- according to the stats I’m a beginner - which as a re-starter is spot on!!

[Yesletsgo Administrator Graduate in reply to SweatyHettie]

Just checked mine - recent 5ks we're between Beginner and Novice (though my PB is between Novice and Intermediate 😁)I say I don't care but it's a curiosity thing isn't it? 😂

[SweatyHettie Graduate in reply to Yesletsgo]

Definitely 😂 it’s good to know that despite my bimbling my PB is actually not too shabby

But I won’t be going down the route of trying to be as good as intermediate - just running without injury is good enough for these old bones

[Bikafella Graduate in reply to Yesletsgo]

A very good piece and it will encourage many runners. I'm on my third C25K journey! In 2015 I was 63 and very fit did the course starting in the gym on a treadmill then moving outside as the weather improved. I was able then to run 5k in 30 mins and came second in my first Park Run in my age group. Two more runs and I'd increased my speed so I was able to run 5k in 27mins. Roll on 2 years and I had to have a liver transplant and maintaining running was out of the question. I eventually got back to trying again in 2022 but a long bout of coughing and bad weather out paid to getting past week 3. So I took up the programme again in August and was down from running to a slow jog constantly comparing myself to my first running sessions realising eventually that I was a great deal older and could hardly ve expected to get back to my best times. I've now got my head round to realising that it's running for 30 minutes and I ignore the distance. My stamina has shot up and today I completed Week 5 run 3 (20 mins solid) and am thrilled bits. So I'm not worried about anything than getting to 30 minutes and I'm sure eventually I'll be able to get to 5 k , how long that distance will take me is anyones gues but it's a great challenge.

[Yesletsgo Administrator Graduate in reply to Bikafella]

Wow, that's a journey! Glad you're well enough to run again.

Each of the weeks of C25K you can really see your progress, from the minute's run in week 1 to the 30 minutes in week 9. Each run is an achievement, we need to hang onto that 'Wow, aren't I doing well' feeling even as we graduate C25K.

It's about focusing on what we can do, not what the negative voices in our head tell us we should do.

Happy running

[Bikafella Graduate in reply to Yesletsgo]

Thanks I'll report back in due course