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Couch to 5K
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What mile per minute time pace should I be aiming for?

Hi, I just did the week 6, run 3 25 minutes of running. My Moves app told me that I'd run 3.4 kilometres which doesn't seem very far if I am heading for 5k in 30 minutes. If I want to pick up my pace is it bigger strides I need or just to go faster>

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It's about running faster, your feet should land under your hips. That said, don't stress about speed, it's all about stamina until you finish the course. (And then it's about more stamina :->)

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Thanks for your response. I haven't been running very fast as I am scared of not finishing, although today I could have gone on longer than 25 minutes (which seems incredible to me) so when I have done a few more 25 minute runs I hope to have the confidence to up my speed. Thanks again.

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Sorry just reread what I wrote and I wasn't very clear, by faster I meant cadence (steps per minute). Mind, like I say below, at this point it's about improving your stamina.

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I have just done wk 8 r2 this morning I am really slow cosscared I can't finish But start of wk 7 I tried to run as fast as I could for last minute and each run since I have tried to run fast ( although its still not that fast ) at the end for little longer each time Today I managed nearly 4 'fast' mins and am really pleased . I think it's all about confidence

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Don't worry about the 5km element, just concentrate on building your time/stamina. Speed can come later.

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If you concentrate on speed before you finish you will become either very very tired or very very disillusioned (I speak from experience).

It's best to work on finishing the program (which is to run non stop for 30 minutes) and worry about speed after, besides that way you still have a goal after you graduate which is when some people flounder from not having a defined objective to their runs.

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totally agree with this comment, i am truly focused on my next achievement and what you say makes complete sense, cos once you have got to a 30min run you are going to need something else to keep you motivated and speeding up should fulfill that hopefully for most people.

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I'm not bothered about my speed at the moment , because I daren't speed up in case I wear myself out , so when I know I can do the mins & prove that to myself I'll push myself for speed , good advice from above , another goal to work towards . I cannot wait to graduate & get running & running , ha ha

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Hi, that all makes sense, I will just stick to the times for now and increase pace when I've graduated. I'm aiming to do a 5 k before christmas if I can find one! Thanks for your replies.

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Yes I'm with firinblanks, best to finish the run at a slower pace than lose confidence by not finishing the run. If in the last 5mins you feel you could speed up then that would be the time. As Captain Jack Sparrow says that's the opportune moment.

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If you want to run 5km in 30 minutes or under your average pace must not drop below 5 minutes 59 per kilometre. If you want to improve your speed this is the average you should aim for. Having an average pace to keep is useful as you can watch your average go up and down throughout the whole workout (if you have a device which measures your pace of course) and identify the areas where you are struggling. For me, the bit where my pace drops is always between 3.5 and 4.5k. I am looking at ways of improving this by targeting this time with some positive thinking. Don't expect to get to it quickly though, it may take some time to get there! but if you set it as a goal it will give you something to work towards.

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Thanks Narmour - what device could I get (cheaply) that tracks my pace? I wear my iphone on an armband so I can't really see it when I am running. Is there a watch type device that tracks pace? Thanks

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Hi Couch5Ker. I use an app for iPhone called iSmoothRun. It replaces Laura with a pleasant enough female voice and plays your music in between. You programme it to tell it what intervals you want to run and how fast (eg 6x 3 mins @ 4:30 followed by 1 min recovery) and she will tell you when to run and when to slow down like Laura but she will also tell you to speed up / slow down as necessary. I find it really good & motivating to push on when I have slowed down without noticing it. It also give you great stats when you finish so you can see how you performed over the run. It costs £2.99 I think.

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Thanks for that - I will download it. I haven't been for a run for two months (wet, new job, apathy) and am off today for my first run back on the programme. Will just be about going 20 mins (if I can) rather than speed today!.

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