Incredibly slow jogging

Hello guys! I would like to ask something. I did week 4 run 1 yesterday, but the last 5 minutes of jogging I did in an incredibly slow pace (6km/h or 3,7 mph) also during the walking time I had to go even slower than usual to recover my breath on time to continue the run properly (around 4,5-5km/h or 2,8-3,2mph). Should I try to force myself to go faster or repeat the prior week to build a little bit more stamina to continue this program?


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12 Replies

  • No! I am on Week 7 run 3 today and I run veeeeeery slowly. Focus on completing the C25K first then you can increase your speed. Even slow running is running!

  • No!!!!! Running slowly is perfect for C25k. The slower the better. Slow means you will finish without hurting yourself. The idea is to finish the sessions. Nothing else

    You will gain puff as you go through the programme, and beyond. For now though slow running will get you through and will pay off. Just trust in yourself and the programme.

  • Thank you very much for the help!! =)

  • Don't try to force yourself to go faster. Just trot along at a comfortable pace (this means you ought to be able to talk to someone at the same time) for the allotted time. You are building up your skills at this point, slowly, slowly is the way to success.

  • Noooooo! ;) don't go any faster, keep slow and steady, that's what it's all about... Focus on nothing but doing the time for now, you're doing absolutely great. Even if you feel/are slow, you're in great company, lots of us here call ourselves the snails and it doesn't matter one tiny jot! I went faster than I should in a week 6 run and failed it, couldn't make the second interval and had to repeat the run before moving on... You're building stamina just now with your times, plenty of room to develop speed after graduation ;) good luck and just keep on doing what you're doing, we're rooting for you! X

    P.S: Laura starts to encourage you to speed up a little later on in the programme... But only for the last 60 seconds of a run and only if you feel able. she's a smart woman this Laura ;)

  • Thank you very much for your advice! It really helped me! =)

    Hahahahahaha, this Laura is indeed smart!

  • All of the above ... and don't forget that if your heart and respiration is raised higher than it would be led on a couch then even a very slow jog is doing you some good.

  • As others have said: It doesn't matter how slowly you run. All that matters is that you do run :)

  • Good advice from everyone.

    Well done for starting the program you are doing really well. Slow and steady is fine. :)

  • I'd keep it slow for now Diana. When Laura starts suggesting you speed up at the end, you can try it. It can be surprising and encouraging to see there really is something left in the tank. I didn't repeat. If I got through a session, I moved on but there is no harm in repeating if you want to.

  • Thank you very much! I'll keep going slow and steady =D

  • Slow running builds the running muscles, they are different to walking muscles, you're doing fine, most of us started around that pace. The important thing is to keep going no matter how slowly ( Laura told me that so it must be true) xx

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