Week 7 - any advice how to up the pace?

I completed my week 7, run 1 of 25 minutes yesterday. It did get a bit easier after the first 10 minutes or so, but I had to push myself to keep going. I have my first 5k race lined up in 13 days time during a trip to Las Vegas. I had no idea how fast I was running (or should I say how slow?!) but I know I'm not very fast at all. I just worked out that it's maybe around 7kph.

Does anyone have any advice how I could try and work on upping the pace a little in the next 10 days, without exhausting myself? Or working on endurance? My main goal will be to complete the 5k, but this still feels an epic challenge at this stage. At my pace, I will have to run for 45 mins, but I can only just manage 25 mins and around 3km.

Any advice is much appreciated.


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6 Replies

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  • if you are only on W7 then upping the pace does not really come into the equation and if you try to do so too much you will be highly prone to getting injured. I ran all my C25k runs as fast as I could, but the pace you have at the end of the programme is the pace you have at the end of the programme.... You can't do much about that.

    Just enjoy taking part in your race, don't fret about being slow, or you will be tense in a totally counter productive way.

  • Ok thanks for responding. I guess I need to stop worrying and just enjoy the atmosphere and experience!

  • IT is right. You shouldn't be thinking about speed at this stage. That's a sure way to injury. Why don't you get through the programme and then you can think about upping the pace a little. For your race, you could do run/walk but please don't be tempted to push yourself for the whole 5K. You really don't want to end up on the infamous IC. Good luck and enjoy the race!

  • I'm hoping to have completed week 8 by the time I go, so hopefully I'll be a bit more used to sustaining the distance by then. I'll just aim to enjoy it and do what I can do! Thank you ๐Ÿƒ

  • Hi bean, I did the wk7 run1 this morning and covered 3.16k in the 25 mins of running, so your pace is not much different to mine. I think if you have found a pace that suits you, you should stick with it at this stage. Better than trying to go faster and running out of steam before your running time is up. For your 5k race it would probably be better to go even slower so you can run further.

    Enjoy your trip to las Vegas and please don't fret about the run, I'm sure you'll do fine.

  • Hi Sandy! I was wondering how you were getting on too. It's reassuring to know I'm not too far off your pace. I'm hoping I'll build some more strength and stamina during weeks 7 and 8. That's good advice, thank you. Good luck with your next run too!

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