I was just sitting here and going through my Samsung Health app. I always start it up when I'm doing my runs.
Haven't really paid much attention to the finer details before but the pic is off my last run yesterday which was Week 5 Run 2.
Do you think my average speed is ok?
Please bare in mind that the time includes the warm up walk and cool down walk too. So the entire session of week 5 Run 2.
I'm not fussed about speed or distance as yet really. My goal right now is just to complete the run, however slow. But it is nice to have opinions from you all.
Pace looks good to me, it should be whatever you are comfortable with, everyone is different.
There are no medals for the fastest on C25k, only for completing the course... don’t worry about timings, pace or distance, the fact you are out there and doing it for you is all that matters
We don't know anything about you - age, weight, one (or two) legs, medical history, nor the surface etc that you are running on (tarmac, muddy path). So it is hard to say if you are running at the 'right' pace.
What is the 'right' pace, anyway? You are really, really slow... certainly you are much slower compared to Bekele who runs 1 mile in 4 minutes 3 seconds (5km in 12min 37 seconds) but he's faster than a lot of us (*). But then again, you are also much faster than my Mum, but she's in her 70s, waiting for an angiogram and probably more cardiac surgery. This running lark is all about what's right for you, not what anyone else can achieve. So your pace... meh! I don't really care, or have an opinion.
At week 5, run 2 please forget all about distance, speed, pace and any other metrics. Let your Samsung Health app record the fact that you've been for a run. But don't analyse anything. Do you complete all your runs, but find if challenging? If so, then you're running fast enough. But if you find all the runs are really easy, then you could try running a little faster. We can't tell that from your metrics.
Once you're running for 30 minutes competently, then you may want to train to run faster. But you may not. Or you may want to train to run longer. But it is about your personal journey, and don't fall into the trap of 1) Comparing yourself to anyone else; 2) thinking that you must run faster, or further (or both) when you've graduated.
If there is one thing I learn from your metrics: your max cadence is 151 steps per minute, and could be higher.
Hi Donna, you've read up well on cadence! Yes, running with a higher cadence *could* mean actually running faster. But instead, try and take shorter strides. If you have a shorter stride, you are more likely to land on your mid-foot, and with your body over your hips, knees and ankles. This is going to use your body's natural shock absorbing, and will be kinder to your joints.
For a moment, imagine talking exaggerated strides... With a really long gait, your heel will hit the ground first, with your body behind it. Then you've got to rotate your body over this fulcrum, without any chance to dampen the loading, and potentially forcing the knee-joint in the 'wrong' direction.
It's very hard to shorten your stride, as it does not come naturally. So instead, concentrate on running quietly, placing your foot gently and without any noise. This has the side-effect of shortening your stride, and to speed up, simple increase your running cadence. Running to a metronome app, or a playlist picked for a particular BPM will help accomplish this.
But you're in week 5, so try to concentrate of getting through C25K before trying too many new things.
Yeah... I want to go fast but I don't. But I can run for 30 minutes at 8000 feet elevation (with a few breaks). It just is what it is.
If you want to go faster, try to go faster and see what happens, but don't try too soon or too far. I found in the middle of week 8 that I could up my pace from "slow shuffle" to "actually jogging slowly" for about 1k. As soon as I came to altitude pace went back to "painfully slow OMG walking is much faster" running. Now three weeks later I can jog again, but not for 1k, probably 500m. I think when you get into the longer runs, they're going to say "finish on a high" or "finish strong" which means "actually run" for the last minute or so. For now, I'd concentrate on week 5 run 3, not the time to up your speed, and then getting comfortable with those longer runs week 6/7 and then maybe try the speed in week 8 if you feel confident. You'll get a sense of where you land and then if you like to compete, compete against yourself...
BTW once you start the longer runs you may need an extra day's rest...
My Samsung health continued to record my as walking until about week 6 when it finally registered me as running. Rather disheartening. So I don't take it too seriously. Feeling fitter and enjoying the progress, and listening to my body, rather than worrying about my pace.
It is not possible to give s meaningful response about your running pace if your timed period includes walking. If you want an average pace for running, just time the running.
On this forum we have C25Kers of all genders, from their teens to their eighties. Some are fit, others are burdened by limiting physical conditions and disabilities. To compare yourself to an average across this range of individuals is pretty meaningless. It is human nature to compare yourself with others, but do you really want to know whether you are faster or slower than a fit 22 year old male or a 70 year old lady with arthritis.
If you have been using this app since you started C25K then you can make the meaningful comparison with yourself and see if you have increased your pace over time. All runners have to accept that they are where they are in respect of their performance and devise a plan to move them forward. In your case I would suggest carrying on with the programme, running at a comfortable pace, which will improve your stamina better than running fast, with the aim of working on your speed when you graduate.
Keep running, keep smiling.
Thanks guys.
Im not really fussed about speed at the moment to be honest. Was just looking through the statistics as I was alittle bored. Once I'm nearer the end of the programme, I'll consider trying to run faster then. Right now my main focus is just to keep going and to complete the runs which I have been doing.
On to Week 5 Run 3 tomorrow. Gave myself a extra rest day as I've been working nights all weekend. So back to it tomorrow.
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(*). But then again, you are also much faster than my Mum, but she's in her 70s, waiting for an angiogram and probably more cardiac surgery. This running lark is all about what's right for you, not what anyone else can achieve. So your pace... meh! I don't really care, or have an opinion.
Treadmill speeds - accurate?
Looking for some speed tips
C25K+ podcast: speed!
A bit more about speed
Dear Diary, speed podcast
