Couch to 5K
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How slow is too slow?

l just finished week 4 and am pleased with my progress, but according to my i-pod I'm only doing about 3.5km per run. Am I going ridiculously slowly? Should I expect to speed up as I progress?

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I'm not sure what the average is or even what I was running myself at that stage (I didn't actually measure until week 8/9) but do remember you are actually still walking a fair bit at week 4 so it will bring your overall distance down. Personally I wouldn't worry about it, just focus on getting the running segments done and the rest will follow (honest!) :-)

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I was only doing 4k at the end of 30 mins on week 9, so I recon you are doing alright. :)

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Don't worry about how far you run, just focus on completing each run every week.

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I didn't have a clue how far I was running/walking until I started week 8. Don't worry about distance just now just enjoy your new found lifestyle and good luck with the rest of the program.

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As long as you are not walking in the running sections, then nothing is too slow! If you are able to speed up a bit then great, but don't worry if you can't. I think the plan is more based on improvement by getting you running continuously for increasing lengths of time rather than directly increasing your speed as well - that can come later I guess (although I am not graduated yet - I am on week 6 at the moment.) If you specifically wanted to increase your speed I suppose you would want to keep the length/time running constant and focus more on pace, but not simultaneously try to increase time, distance and speed together as that may be too much too soon. To me it sounds like you are doing well at 3.5k for week 4 - just keep on going as you are. Good luck

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You're only going too slow if you're sat on your bum :-)

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My favourite quote on here ever!

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Thanks everyone. Always encouraging to hear all your experiences and encouragement. :)

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Everyone's said it - forget speed, just run when she says run and walk when she says walk - you'll find your own rhythm and the distance you cover is really surprising - check your distance on week 7 - you'll be amazed!

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agree with the above, don't worry about speed, run when Laura says run, walk when she says walk and you will get there. Once you graduate, then you can think about increasing speed, which is what I am now starting to think about. Also, park runs are good ways of having a timed run recorded x

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Another one who says don't worry about speed. The important thing is to run at a pace that allows you to finish each run, not to go so fast you exhaust yourself. It's all about building stamina at this stage.

Good luck!

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I've said it before, and I'll say it again - slow and steady! (Only just over 3k for me in week 9, but I still graduated, and I've since run 5k quite a few times, and once 10k, which took 100 minutes - so very, very slow!)

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If it helps, I normally do around 3.5km per run - and did it again on my first run of week 4 - so if you're too slow then so am I :-)

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I would be thrilled with that. i've never done more than 2.7km and I'm about to start week 5.

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