Running speed

[Thefunnybird]

Hi I'm a newbie to all of this but just wondering what sort of speed I should be running at? I did 4km today on my week 2 run and after most of the running segments I'm pretty out of breath! Should I be going slower or is that how I should feel until I get fitter??

[Cuig1975]

That seems pretty fast I'm only starting week 4 I'm covering 3.8 km,while I know you can't compare person to person I'm out of breath sweating red as beetroot but doing it, pacing etc will hopefully get better I know I start too fast 🔫.

[runswithdogs Graduate]

If you're managing all the segments you're running at a fine pace. Don't be afraid to slow down though, the focus is completing the runs, not the speed. You can decide if you want to get faster post-graduation.

[Oldfloss Administrator Graduate in reply to runswithdogs]

Good advice !

[Shivani05 Graduate]

Slow down. You should not be out of breath after 1.5 mins of running and you should certainly not be covering 4km in week 2.

[stewieUK Graduate]

The important thing is, are you recovered after the walking interval? If you are then you are doing fine. The recovery time is a good indication of fitness.

Sounds to me that you are getting a lot out of the programme. If you want to slow down, do so but carrying on as you are is OK.

[Oldfloss Administrator Graduate]

That is speedy... if you are covering that distance within the running segments then maybe slow down.

As Shivani05 says, you really should not push yourself too far and be so out of breath at this stage. The programme is intended to take you slowly, and really enjoyably to the thirty minute run. The idea is to run for 30 minutes after the nine weeks.. happily and comfortably.

You don't have to be running for 5K, many graduates, done and have not yet achieved 5K in thirty minutes.( Many have no desire too :))

The potential danger with going too far too fast, is the risk, as a few of the really, expert, knowledgeable folk on here will tell you is injury or discomfort. The IC is not a good place to be I have been there and did not like it one bit!

You are doing really well, but take it a bit slower

[1903 Graduate]

Does that include the warm up/cool down walks? I could cover 4 KM in week 2 including the warm up but then the program teaches you to pace yourself for the longer runs and I slowed down easily. There were times after week 3 when I could scarcely describe myself as jogging let alone running, and I think that will happen again if I increase the distance.

As long as you feel comfortable you should be fine, just don't hurt yourself and slow down when you need to rather than stop- the aim is to run for 30 minutes. Believe me it is a great feeling when you do. I only managed 3.5 on my graduation run and was ecstatic.

Another point though. I was running with Laura and it really was her advice that made me pace myself. I couldn't speak for any other programs.

Good going so far, take care and well done

[mcgurranhouse Graduate]

Slow and steady. Run at a pace that you are comfortable with and then slow down some more Don't worry about your speed for now - it will come. Focus on finishing the segments without having to stop and you will be fine.

[IannodaTruffe Mentor]

Speed should not be your main focus at this stage. Carry on as you are, but be aware that as the demand increases you may have to slow down. I ran C25k at the fastest pace that I could maintain, which I arrived at purely by judging my breathing. If I was panting, I had to slow down.

This worked for me, others will say go as slow as you can. I would say go as slow as you need to.

[misswobble Graduate]

No sort of running speed.

Have fun!

[JoolieB1 Graduate]

We are all different but I found running slowly is good and I think advice is that you should be able to run and hold a conversation. Sounds like you are running faster than is comfortable? Each week gets progressively more challenging with run times and I found the way to do that was to run slowly. Once you graduate and fitness improves, speed or distance can be worked on. Last thing we need is to get injured by racing around 😀

[Thefunnybird]

Thanks for all the replies! Think I possibly need to slow down a bit otherwise I'm probably going to struggle with running the longer time next week but I find it really hard to pace myself!