Week 1 run 1

[JuliaM72]

I've had the app for a week now and actually put it into action this evening. So just completed my first walk/run. Not feeling too bad considering I don't do much exercise. I've done it on the treadmill as weather is disgusting but not sure what speed constitutes a brisk walk or a jog. Any advice would be gratefully received.

[ju-ju- Graduate]

well done for making the first step.....my best advice is to do exactly what laura says and stay focussed...good luck

[JuliaM72 Graduate in reply to ju-ju-]

Thank you. It is only the first step and fingers crossed I can graduate in 9 weeks

[MarkyD Graduate]

Hi Julia, and a warm welcome to you. Well done for starting C25K, and also for telling us here! Now you'll have us to explain to if you start to miss a few runs

We'll often talk about "pace" on this forum. Pace is "how many minutes to run one kilometre" and of course is closely related to speed (how many kilometres run in in one hour). The display on your dreadmill may show speed or pace, I don't know which.

In terms of walking, a reasonable pace is between 9 and 12 minutes per kilometre (or a speed of 5 to 7 kilometres per hour).

And for running, a pace between 4 (runner Aftabs on this forum!!) and 9 minutes per km. Sorry, I got carried away, let's say a pace of 6-9 minutes per km. This will equate to a speed of 7 to 10 km per hour.

BUT!!!

1) Everyone will have a different opinion of a reasonable pace/speed.

2) Speed and pace measured on a dreadmill are quite inaccurate and it is best that you find a speed that is comfortable for you on your machine. Don't worry if you find that the numbers I have quoted are not right for you. Speed is completely irrelevant at this stage of C25K. It is much more important that you keep to Laura's timings, even if you run slower than you can walk.

[JuliaM72 Graduate in reply to MarkyD]

Phew glad you said go at your own speed which is slow at the moment. But at least my jogging speed is slightly quicker than my walking speed. Once I feel a bit more comfortable with the whole running/jogging thing and weather improves I'll venture outside to run it'll probably kill me off though! Your advice has been very helpful thank you

[rmnsuk Graduate]

You can do the conversion on the internet, but the treadmill I run on is calibrated in miles per hour. So as an example I walk at 4.2 mph and 1 run at 5.5 mph. To do 5k in 30 minutes you would have to run at 6.2 mph, and that would be good for a new runner. But it's a personal thing. You must run as fast or as slow as you need to. If slowing down helps you complete the runs, slow down.

[JuliaM72 Graduate]

Ooh thank you for that. I don't know as I'll ever make the 6.2mph but least you've given me a better idea of what I'm aiming for. I just hope I can keep it up for the full term and beyond. Thanks for the help.

[emmaleonard44]

Well done you for making a start. I found it hard to run for one minute at week one and now at week 8 I can keep running for a full 30 mins. Don't worry about speed or distance at this stage you have made the biggest step by making a start. Good Luck!

[JuliaM72 Graduate in reply to emmaleonard44]

Thank you that is really positive. Week 8 I can't even imagine that yet and you're nearly finished. only another week and you graduate well done you! Day off for me today back tomorrow for day 2 :-). Thank you for your support and good luck for the next week. Go you!

[Curlygurly2 Graduate]

Week 1 run 1 is the hardest of them all, you've got that out of the way now, well done! As everyone has already said, don't worry about speed just go at a pace that feels comfortable for you, a pace you can keep up for the whole of each run. Learning to pace yourself is more important then going fast. Good luck xx

[JuliaM72 Graduate]

Thank you for your support. I feel a fraud as the run itself wasn't too bad, but it was the getting motivated to start that was hard. Don't get me wrong no great speed out of me but after doing it felt great. Roll on tomorrow day 2