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Couch to 5K
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Is this normal or am I TOO SLOW?

Hi all,

Am new to C25K but I have to say Thanks to all those who take the time to answer posts. I am only in Wk3 but I have already learned a lot from this forum. Today I did the first run of wk3 but didn't cover the same distance as I had in wk2 (measured by lampposts!). Have I slowed down too much?

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I really wouldn't worry too much, just concentrate on completing each session as best you can, slow is good! Slow is better than you sitting on the couch, slow is progress, plenty of time to speed up later. Going fast is probably not a good idea at first as you can very easily over do it, put yourself off and head back to the couch!

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Thanks so much for the reply. After the first run of wk 2 I thought I was going to die but I followed the advice to slow down and the next 2 runs were still hard but do-able. I was just a bit surprised tonight when my distance was significantly shorter! My 11yr old Labrador agrees that 'slow is good' as she is my running partner and we are both (or were!) couch potatoes.

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No. There is no too slow. If you feel you are going too slowly, slow down a bit more. Start slow and taper down.

Like everything you learn: playing the guitar, doing karate, knitting, start off really slowly so you can focus on mastering the form and gin confidence. Get faster naturally with practice.

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Don't fret, BILMC, it's nothing to worry about!

Of all the weeks in C25K, W3 is the shortest. You run for 'only' 9 minutes and walk for only 16 minutes. That is the same duration running as week 2, but 4 minutes less walking.

Easiest to see the programme in picture form:

docs.google.com/spreadsheet...

So you would expect to cover fewer lampposts this week. You are not too slow, you are running at the correct pace for you :-)

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ah ha MarkyD thanks for the spreadsheet - I have just done week 2 and kept losing count of how many runs. Also now I know what's in store. I have to trust that the programme will get me there and all this good advice about slow is good is reeaaally helpful.

Thanks all (and sorry for butting in BILMC but such a good Q and thread!)

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You are completely NORMAL! My advice is not to measure your distance or speed at this stage. Don't even be tempted! Nothing is too slow, you just need to keep running when Laura tells you to, at whatever pace feels right for you. Trust the programme!

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I agree with Turbo, don't even look to see how far you have run or how quickly. Go at a pace that feels sustainable. Slow down if that's what you need to get through the run, that way you'll make it to week 9 injury free and full of confidence. Then you can decide how you want to progress.

Good luck!

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You're never too slow - and you're out there running instead of sitting on the couch - win-win! I used to measure how far and what speed etc but now I don't bother about how slow I am.

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Don't forget this is about building confidence as well, you'll feel better if you complete a run however slowly than if you went as fast as you could and didn't finish wouldn't you? Plenty of time to build up speed later, and anyway, slow runni ng is what builds the running muscles, ask anyone who is following a 10K or higher programme. xx

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As everyone is saying, there is no too slow! Just be really chuffed that you completed the run - well done you! Regardless of speed, you just ran continuously for 3 minutes at a time - that x3 from week 1 (when if you were anything like me that 60 seconds towards the end of the set seemed to last forever...)

You should not be feeling ready to throw up at the end of the run - if you are, you are going too fast. If you can sing at the top of your voice while running, you are probably going too slow, but my guess is, if you try, you will find you might be able to talk (ideal pace means you should be able to hold a conversation) but singing (short staccatto gasps don't count) - probably not. Some days you will go further than others - even running the same route on the same week; that's just the way things go. Trust the program, worry about speed in 3 months time when you are safely graduated and have a couple of weeks post graduation running under your belt.

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Thanks All for the words of encouragement. MarkyD- you explained it perfectly- Thank You! I am definitely not stressing about speed or distance. In fact my main concern at the moment is not to be seen by anyone I know!! Wk3R2 tomorrow so onwards and upwards.

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