Week 4 done and dusted

[Bike_and_Run]

A 4k run into work today and that's another week completed. Half way there. WOOHOO.

I have been using these short runs for different sorts of training; hills, speed etc. Today I tried the NRC intervals speed run which was brilliant, except I have no idea what a 10k, 5k or 1mile pace is so I just kind of made it up and hoped for the best. The C25K+ podcasts make you run to a bpm which a much more understandable pace.

Any idea how to work out what sort of pace I'm doing?

[tiggs1 Graduate10]

FAST!!!! Well done

[Bike_and_Run Graduate10 in reply to tiggs1]

Haha, maybe. But it's all relative. It doesn't feel that fast to me, I often think I'd be just as quick walking and all I'm actually doing is applying to join the ministry of silly walks 🤣🤣

[Grannyhugs Graduate10]

I'd say your doing a great pace, depends what you are aiming for, speed, distance or speed over distance. Congratulations on great run anyway

[Bike_and_Run Graduate10 in reply to Grannyhugs]

I think that's probably my problem, my only aim is the finish line. I like the training podcasts stuff just to keep me motivated while I'm running rather than to actually achieve something at the end.

I can't really tell what pace I am running, so when they say '10k pace' I try to go slower than if they say '5k pace' and then when they say '1 mile pace' I try to go faster. So my speed does change, but I've no idea if it's changing correctly.

[Grannyhugs Graduate10 in reply to Bike_and_Run]

If you are managing it and haven't had another "heart attack" then you've probably nailed it. Everyone's pace is different. My son in laws pace is half of mine, but then hes half my age and a fit pt instructor🤣

[Mummycav Administrator Graduate10]

That is a great pace Bike_and_Run ...if you can hold a conversation while you're running then your pace is just right for you.

[ju-ju- Graduate10]

Great work, well done. It says your pace on the pic... so I'm not clear about your pace question?

[Bike_and_Run Graduate10 in reply to ju-ju-]

Oh, sorry for not being clear. Let me try again...

While I'm actually running, and the podcast says "run at 10K pace" I don't really know how fast that is.

The C25K+ podcasts would say "run at 160 BPM" and then count the beat for me to match my feet to.

How do I work out what my 10K pace is compared to my 5k pace while I'm out running?

[Hidden in reply to Bike_and_Run]

Hi BR. Have you googled it?. There are a number of pace calculators on line. Runners world is a good site. Have a peep they might help you figure it out.🤗🏃‍♀️🏃‍♀️🎅🏻🎄⛄️

[ju-ju- Graduate10 in reply to Bike_and_Run]

My rule of thumb when I first started working towards a 10k was to run slower. Once you have completed a 10k ( sorry I don't know if you have or how experienced you are) then you can work on increasing your speed. I have always avoided training plans that are too technical so I don't think I am best placed to advise!!

[Run46 Graduate10]

I kind of make it up too...assume it means the fastest pace you could stick to, to achieve a 1 mile, 5K or 10K distance 😏

Bet you were a delightful sweaty mess for your work colleagues 🏃‍♂️👍