Week 4 seemed like a big step up

I did my first week4 run last night on a treadmill at the gym. What can I say it felt tough but i did it so now I know I can get to week 5. I am still curious about pace though. I do the walking at 4 miles per hour (6 km/hr) and jogging at 8.5 km/hr. At the 30 min mark i.e. 2 mins into the final warm down I had completed 3.6 km so quite a way off 5 km. even if I ran for 30 min at 8.5 km/hr which seems unbelievable at the moment I would still only cover 4.25 km in 30 mins. Do i need to wind the pace up a bit?

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  • Hi Cliff. I've just finished week 2 so I'm not as advanced as you (well done you!!!), but I would say don't get hung up on speeds and distances. I am just walking and running when Laura tells me to, and have no idea how fast I go or what distance I cover (because I'm just pounding the local streets around my neighbourhood!) I'm just glad I can keep going to the end of the podcast! :-)

  • Hi! You sound like you are doing well, this program is all about getting you to run 30 minutes non stop, few people make it to 5km in 30 minutes by graduation but speed & distance can be built up later (I am not able to hit that 30 minute target yet - 33.27 pb so far but still improving, & as I am almost 50 & still 2 stones to lose I am happy with my progress) & I am able to go out & run for 1 hour+ who'd have thought that a year ago! Good luck & happy running! :-)

  • Hi Cliff, as Laura herself says in one of the later podcasts (I think), it's not about speed at the moment, it's about being able to run for that particular length of time. This builds up your stamina and endurance so that eventually you are able to get quicker. Well done on doing week 4 run 1, it's a tough one!

  • Thank you all for the replies. I guess the message is just keep going and let speed build up over time. Good luck everyone!!

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