What is a good pace for WK7?

I know pace is not important during the C25k program, and I have only just done 2 of the long runs and about to go into Wk7 - which is the first week without walking. I'm currently around 7mins/km and it feels okay to me - but the question is should I back it off some more?

[Beads Graduate]

If it feels OK then run at that pace, if it starts to feel hard then slow down a bit. Remember you can slow down at any point to get your breath if it's feeling hard, also if you're thinking this is too easy you can up the pace.

[Plinth Graduate]

Wow. I manage that in the last 60s but otherwise I'm at 8!

[Canidoit Graduate]

I'm on the same pace as you during the run part. Is that the average over the podcast or the 25 minute run? If it feels comfortable then fine is what I would go by.

[greenlegs Graduate]

I'd suggest not going by numbers, but judging it by how you feel, as Beads says. What suits one person, will be impossible for some and too easy for others. Even people the same gender and same age will have different abilities. I know there are others on here who are older than me, but they can run faster. Lots of people seem to push themselves to go all out, but it does seem to work better if you can find a pace that is reasonably comfortable - then it's a lot more likely to be enjoyable, and to be something you'll want to carry on with.

[lizfish]

I'm at week 7 and run between 7.5 and 8 mins per km. (that's the run section only and I'm 31 with pretty long legs) I've tried to find my "run all day" pace as I heard once. If it were about speed, we'd be sprinters instead right?

As long as it feels ok, and more importantly you can get to the end, it's all good. You can work on speed later if you want.

[HappyRunning Graduate]

Hi! Indeed, as stated before..run to what feels right. Allow yourself to be "all over the place" if you like. I have found that past graduation, the 5k+ Stepping Stone podcasts has given me a good structure/ perspective/understanding of what a "gentle", a "good" and a "fast" pace should feel like, and based on that I determined what my comfortzone is. Knowing my comfortzone, helpped me to look at myself ciritically and know when I am lazy and going too slow:-). Good luck!