Hello everyone!

I just ran w4r3 for the 3rd time (6 runs in week 4 as I run every two days and I want to be comfortable before going up a level). I was very tired today so I decided to go running anyway but slowly and it was MUCH easier. My running pace was 6'41" per km and my average pace 8'53" per km (Inc the walks). Is that too slow?? Based on this it would take me 33 minutes to do 5k...

I know slow is good but is that too slow?

Thanks for your help!!


11 Replies

  • No, that's not slow. In fact for a new runner that is quite fast. Unless you're young or a real natural you may want to go a bit slower on the longer runs. But well done!

  • Not that young!! Nearly 40 😮😓 but thanks for advice will slow down a bit 😊

  • I've just looked at my w4r3 stats and my overall pace was 8'46, while fastest interval was 6'42. Rest of them were around 7. And that was my fastest run till now and I just began week 7. From that point on I was forced to make it slower, as intervals got longer. You will listen to your body and do whatever you're comfortable with. Goal is to finish the programme, pace comes later.

  • Sounds fast to me. I'm getting about 7'+ per km. Keep going!

  • Don't be getting disheartened if your average pace drops as the length of run increases. It did with me initially and was a little downbeat but. every week since I graduated my park runs on keep getting better.

  • Thanks everyone that's really useful to read!! 😊

  • I thought my w4r2 was super quick until I realised the podcast was on x 11/2 speed, couldn't change cause I didn't have my glasses on . . . infuriating!

  • PS how do you know what your speed is,?

  • Ah ha! Got the Samsung so health app tracking everything love it!

  • You could use the MapmyRun free app, tracks each run, time, distance etc. Run it in the background of the c25k app/ podcast

  • I still dream of 5km in 33 minutes! While going through the programme pace really is a biproduct, running for 30min at whatever's comfortable for you is what'simportant. Just enjoy.

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