Hello all. I'm new to this site today. Last Friday I completed w2r3.
Being here I see there's so much more than just getting out for a bit of exercise.
Reading some posts I see some people have completed C25K, so in my head I'm thinking "Do as Laura suggest (via pod cast) and I'm exercising" it's only just dawned on me that,,, hold on,,, may be my pace is too fast or too slow. How will I know I have actually covered the 5k and not just ran for 30 mins. I would like to complete this correctly. Any advice greatly received, many thanks.
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SniffVicks76
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Completing the programme correctly means that you run for 30 minutes 3 times in week 9. Some run about 5km in those 30 minutes, but many don't.
Running too fast is the more normal problem. You should be able to talk while you run, which for most people is incomprehensible as they start out, but as your fitness improves and you get your pace right, you'll find it's possible. For many, I suspect this doesn't "click" until some time after graduation when an obsession with "How far am I going? Am I going to get a pb?" relaxes.
If you really want to know how far you're going, use an app like runkeeper or endomondo on your phone (you have to enable your gps before you start and allow time for it to lock onto the satellites). Or get out a map and some string when you get home and work it out the old fashioned way.
Overall message - don't obsess about 5km. It's only a number to make the name more catchy. Couch to 30 minutes doesn't sound as snappy.
If you complete the programme by running for 30 minutes three times, then you've done it! 5K can come later. For me I reckon it will be much later - I covered 2.2K in 25 minutes yesterday so I know I have a long way to go to make it to 5K - however, when I get to the end of Week 9 I will wear my graduate badge with pride
I still haven't hit 5k in 30 minutes. That is a goal of mine for sometime this year. But not the goal of the program. Finish it and run for the 30 minutes, then choose your next goal after that - faster or further if you want.
Thank you both. On Friday (my w2r3) I couldn't talk and jog, lol. Was too out of breath thinking "come on Laura, tell I have finished this 90 sec run". But I am enjoying in none the less. I also found running heel first very hard, but getting there slowly. But most def can not do the suggested breathing (breath in for 4/ out for 4). I find that to long and want to inhale/exhale faster
Laura's suggested footstrike and breathing patterns left most of us mystified and gasping. It may well be good advice, but don't worry if you could not do it at the moment, just concentrate on what comes naturally.......however you are probably running too fast if you are struggling with breathing.
A sustainable pace is that at which you can breathe comfortably and is one of the hardest things for new runners to come to terms with. So slow down to the point where you can do that, even if it is not what you describe as running. As your fitness develops you can push your pace a bit further and lo and behold in just a few weeks you will graduate and you will call yourself a runner. So will we.
Don't overthink the footstrike. As others say, there are conflicting views in whether heel ir mid foot is best. If you land too hard on your heel, it could start getting painful.
Thank you Ian. I really want this to work 'the correct' way so I get better physically. And because it is given me drive / motivation. Later. ... a good while later (with confidence) I will look for a running club here in North East UK. Dreams... good dreams.
As long as you are doing what Laura says, you are doing the programme properly. All these other things can come later if you want. You're out there and exercising so well done!
I now use a heart monitor app on my phone and wear a chest strap, but before that i used the gb mapometer website to map out my route and check how much distance i had covered and to work out different routes near home. If you type it into google you should find it easily. There is no right speed, just see what feels right for you.
I will NEVER run 5k in 30 mins, but then I don't particularly want to! My fast pace is so far off that goal that there really is absolutely no point in worrying about it. But, I get out there every other day and do a min of 25 mins, often much more, and at a pace that feels comfortable for my body on the day and the weather conditions - I tend to run faster in sunshine if it's not too hot, but super slow if it's wet and windy or if it's hot and muggy. If I'm doing a longer run, I am so slow you can barely see me moving, but that's fine too. Some people are built for speed and some aren't. When you get to the end of the programme, you'll know whether 5k in 30 is a possibility for you. Lots of people can do it, and I see from this forum that there are lots of people like me who are just happy to be out there running despite the lack of speed. Just have fun!
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Lost my way.....?
Lost a stone!
A lovely little run for me. Woohoo. 
A little positivity - let's share 
