Pace for 5k?

[Blitzy]

Just a quick question, please. If my current pace (W3R1) is 11'44"/km I would take an hour to do a ParkRun. How and when on the programme might I be able to pick up the pace, or is that expected for a "Senior" Newbie? Thanks.

[Decker]

I am no expert but I would not worry about pace until you've finished the program and are more comfortable with 5k on a regular basis. There are some c25k+ podcasts that help with speed and stamina at that point.

[Blitzy Graduate in reply to Decker]

Thank you!

[Whatsapp Graduate]

Your current walk/ run pace is of no consequence. What is important is you run at sustainable pace to ensure you are able to complete the runs.

There really should be a warning against people using apps to measure pace during this programme, as it just confuses the issue. When you can run non-stop for 30mins, then, you should work on your speed.

[Blitzy Graduate in reply to Whatsapp]

That's very helpful, thank you

[Oldfloss Administrator Graduate]

... well if it takes an hour... does that matter to you?

The programme is intended to get you running... for thirty minutes, comfortably, and injury free, in approximately nine weeks. It is not intended to get you to complete a Park Run

The pace... is your pace... slow and steady and what is for you, your happy pace

[Blitzy Graduate in reply to Oldfloss]

That takes the pressure off, thanks

[Oldfloss Administrator Graduate in reply to Blitzy]

Just run... and enjoy...

[runswithdogs Graduate]

You're doing great. Your pace will change naturally, as the run/walk timing of the program changes and you get fitter. Pace is something you can work on after the program is completed, and even then only if you want to. Happy running

[Blitzy Graduate in reply to runswithdogs]

Thanks so much! This is all very reassuring.

The runs are far from easy, but I am so pleased and amazed to be running at all, for the first time in my life, that I was a bit over-enthusiastic. Will trust the programme, as advised!

[Richard7 Graduate]

No idea on that but I just did W3R1 this morning and am in my 50s. My times are not that different to yours. I noticed my time this morning was actually slower than W2R3 and I think when you look at the amount of running vs the amount of walking your average pace will pick up over the weeks. I am using run keeper and it shows the average pace but you can also see peak paces by looking at charts. Personally while the time is useful as a guide the finishing is more important.

[IannodaTruffe Mentor in reply to Richard7]

If you want to track your pace progress then only track the running, not the walks.

Mind you there is no need to pay any attention to this for , C25K.

[Bestcat Graduate]

Don't run fast - Run Happy!🏃😊

[Millsie-J Graduate in reply to Bestcat]

Love this , brilliant strap line!😀🏃🏻‍♀️

[Theziggy Graduate]

You are doing great, don't worry about pace, split times, negative splits and all that jargon for now, just keep on doing what you are doing!

[Blitzy Graduate]

Thanks!