Couch to 5K

Pace question

After miserably failing my week 6 run 3, I've got to ask if anyone else is having problems with their pace.

It seems like my 'natural' running speed - the pace at which my body feels most comfortable running - is a lot faster than I can handle for these distance runs. It becomes really difficult for me to keep it going past 5-10 minutes.

However, when I try to slow it down, I get incredible pain in my legs, especially my ankles, which also makes it incredibly hard to keep going. Could it still be a shoe problem, even though I don't feel any pain running at a higher speed?

I really don't know how to solve this problem, and I'm feeling very defeated at the moment - especially after giving up on today's run after 12 and a half minutes. Does anyone have any words of wisdom?

4 Replies

Do you know I was about to ask a very similar "how the 4andhalf do you slow down?"

I've struggled trying to keep it slow enough to match my stamina, I too find that belting along is easier than jogging just that I don't have the stamina to keep up yet.

The only bit of solace I can offer you is that with time, and by doing more of the longer runs, your stamina does build & you will find you can go the whole distance.... one thing which helped me was getting a stitch so had to really focus on breathing deep & running intime with the breathing.

good luck


Thanks! It's good to know that at least I'm not the only one. I've been wanting to ask for a while, but it feels a bit like a non-problem, doesn't it? "How do I run more slowly?" - shouldn't be as hard as it is!

I did work out after entering my distance into runkeeper that I ran significantly faster today than I did during my 20min run last week, so I'll just try again on Wednesday and try to replicate my W5R3 speed


Yeh, I'd agree with that, my 'natural' pace is slow, I mean verrrry slow but I run with my daughter who ( bless her) tries to support me but when going at my pace aches more and feels pain in her legs, in the early weeks she stopped before I did even though she had travelled nearly 3 times as far, now we are nearly at the end she has built stamina and can keep going for the required time, sadly she still can't run slowly!


What a coincidence! I run with my mother, too, and while her pace is much slower than mine, she did manage to complete her 25 minute run today! I tried to keep pace with her once during the earlier weeks, and when I was done my legs hurt so much I almost couldn't walk, haha.


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