Graduate - new to forum

[Sunset1]

Think I'm running too slow.I've not been for couple of weeks as had bad flu. Today 1st run , I did 2.64 km in 21 mins, is that pretty crap?

[colleyflower Graduate]

I don't think so given you've been ill and have taken a break. I also think the 5K in 30 minutes is a bit of a red herring, many of us aren't anywhere near it when we graduate (I think it took me 40 minutes when I graduated and I've still not cracked - around 33 mins atm).

If you want to increase your pace you could try the c25k+ podcasts from nhs choices which include a short interval training session and a stamina session which is to help get you running for longer. But I wouldn;t try the interval training till you're feeling fully recovered - it's hard work!

Also if you're on facebook consider joining the group 'C25Kers on Facebook' there are quite a few of us on there

[Jusforfun Graduate]

Nope, your sleep is your speed, simple as that! If you speed up sometime because you're getting better then fine, if you don't then also fine, however it works for you, they're your legs lungs and feet you're running with so your speed is your speed

[christine-smith20 Graduate]

Haven't been able to get back to running due to illness also, at 60 I was happy to do 7 minute kilometres. It's understandable if your a bit slower than usual as you are still in recovery. Keep going.

[Beek Graduate]

Do not stress yourself over the speed just yet. That will come with time! Having 'flu is not conducive to fast times.