Can I ask what people's paces were in the early weeks and how they compared to graduating? (And maybe beyond)
I know people's will vary, but I'm curious how they've progressed. I'm on week 5 and my pace is about 8:30mins per km. I've actually gotten a bit slower, but I understand that's normal. I intend to maybe speed up a little if I get too comfortable but otherwise shelve that and focus on speed as a post grad.
I was slower when I did c25k at about 11 minutes per mile. I remember my first long run at the end of c25k of 3.6 miles taking 38 minutes and I was chuffed to bits. I graduated a year ago and I now usually run between 9.35 to 10.25 minutes per mile but have made little improvement in pace over the year but have increased distances.
Do you know how that compares to pace in km? Sorry, I have atrocious maths skills
ok I have a conversion that suggests my c25k pace was around 6.50 min/km and now I am between 5.56 min/km and 6.28 min/km. I work in miles so I hope that helps!
Yes thank you!
I ignored pace. The aim is to run for 30 minutes and that's what I did. It's still what I do except when doing Park run when I run a bit longer. I hate carrying technology or anything else when running so just do it by minutes.
So glad you said this SCB - I was feeling most disappointed this morning. Just completed week 8 Run 3 and should be feel great, but feel disappointed as it seems in a 28 minute run I only did 3.8km- and I thought I ran better today 
If you ran the time and thought you ran better then that's a good run in my book. Do you enjoy it? Is it a great way to wind down after a tough day at work? Do you feel fitter? Are you making new friends at Park run? This is what matters. I started running at 55. It's not about breaking world records. But it's fantastic.
I agree, the achievement Jan is that you ran for 28 minutes and for 3.8km! Don't say 'only'. I bet that's a lot more than you could do before you started. I only brought this conversation up because I found it interesting how much our pace changes over our running journey, not because faster is better.
I used to sprint/run 1000m, or exercise with calorie to distance goals in mind. What's so interesting (and challenging) to me about this program is that if I work harder, it doesn't make the clock go down any faster! And while I am covering distances at a slower pace, I am running for longer than I did previously. It's a completely new work out and mentality and has been really difficulty to get my head around that slowing down means I go for longer, and therefore am getting more exercise (or will be, eventually!), instead of just burning myself out over 10 or 15 minutes.
I hope this helps! You're doing great
Hi there! Yes I see that now, I didn't ever think I would get to week 8! Just because I didn't think my body was fit enough! I love the program in many ways- the structure helps you to stick to it and push yourself and also the guys ..and gals are here are so motivating! - It was only the running part that was 3.8 so with the 5 minute walks before and after it could have been. Think where I got confused was thinking by end of next week - Week 9 I should be running 5K as that is the goal of the programme1
Hi SCB - Yes i do enjoy it so much - it is very interesting to get to know your body!! Body ached this morning- thats because i have been working at a property on a very steep hill this week and it killed my knees ! - using different muscles - ! Felt aching yet I felt more energetic!! I will try and get excited again - and give the disappointment a boot up the backside!
When I started I was about 9 minutes per kilometre (by the way I am 60, female, short legs). I got to the point where I could run a 5K distance at about 7:30 per k. Training for longer events I find I have slowed down again but can go much further, for instance I ran the 10 mile Great South Run last Sunday, stopping only to go the the loo and for a couple of refuelling breaks. It took me 2 hrs 35, so back over the 9 minutes per k.
Didn't really get into pace to much until the later stages of c25k but running around 7.15 per k, only been graduated a few weeks so no change as yet though I feel stronger
Well according to the fit app mine is about 19min/k.. not sure how accurate it is though as I follow the same route each time and it keeps giving different distances lol
Are you sure you're reading the right info? That doesn't sound quite right. That is about 2mph.
Run the same route tonight and it was a k longer lol. I'm treating the Samsung fit app as a bit of fun.
I think that must be miles not KM. Mine is similar and it’s miles.
Well I could tell you my pace during C25K and at graduation, but would it really serve any sensible purpose, since I was a 57 year old male at the time. If you want a female comparison, you could compare yourself to the 83 year old lady who graduated a couple of weeks ago.
What I am getting at is that we are all different and although comparison is human nature, the only meaningful comparison you can make is with yourself or maybe somebody nearer your age...........Tirunesh Dibaba for instance. See how you progress, but remember that learning to run C25k is about building stamina and strength, which the body does more efficiently by running slowly than by running fast. Read this runningarea.com/2017/10/bas... and forget about pace for now.
Love it.. and according to the data I have just transferred to Strava from my Garmin..my pace is incredible... Staffordshire to Wales.. running... in under 40 minutes! Go me!!!
Not looking to compare as I said, just interested in people's achievements and how they have progressed.
I did put up this post showing my progress over 3 years healthunlocked.com
I was running about 7 mins 30 a km around the end of week 5. Yesterday was week 9 run 2 and I covered 5km in 30 mins 5 sec so just over 6mins a km. I haven't been thinking about pace much but it has been a good way for me to see progress.
Thank you! That's wonderful, good luck on your graduation run! Enjoy it
I ran 5km in 30 minutes at my graduation parkrun, and PB is 25 minutes.
As a pace, that's 6 minute pace at graduation, and 5 minute PB pace. It was very hard to get an accurate pace during the early weeks of C25K because of the walk/run structure. But I found that my walks were in the region 10 minute pace, and my runs 6 minutes. To be honest you'll not see much improvement in pace during C25K, nor should you try to improve your pace.
Yes, I know what you mean! When i say mean is 8:30, that's including the walking segments so my running is obviously higher. How much higher I'll soon find out I guess!
I know how far/pace I ran as I track on my Fitbit app but this is not important what I focus on is the progress Week by week on the programme. I never did any exercise before this so every run/walk has been amazing 😉
Glad to hear it! What point are you at?
My pace has basically crept up slowly and incrementally. I think I was faster walking a bit so week 2 was my fastest for a while. In week 8, I suddenly decided to run instead of jogging for a bit, then I saw a real improvement. I find I always speed up slowly during a run, my last kilometre is always a bit faster than the middle kilometres.
I've been training at altitude the past few weeks and my pace has tanked as I've been struggling to rebuild cardio fitness in the thin air.
At sea level, my very first walk/runs were about 10:30 per k. My fastest kilometre ever was 7:59. My ambition is to work my way down to under 7, but not yet -- I'm working a bit of distance first.
I'm 48 and female. Thus, if I ran my next 5k with every kilometre at 7:59, I would be in the 40th percentile of racers (i.e. in an average field of 100 48 year old women, 60 would be ahead of me!) If I ran my more ordinary time of 8:30 per k, I'd be in the 38th percentile. I am slower than average, for sure. (if I got my pace to 6:59, on the other hand, I'd still be in the 46th percentile. I'd have to increase my pace to 6:28 to be just average for my age, apparently. I now feel sad. My new goal is to be average) (paces computed with the runners world age grade calculator).
I speed up towards the end to. I think it's that second wind when the endorphins kick in. And don't feel sad! If you compare yourself to the general population who do not run or exercise, you are way, way above average.
I graduated March 2016 with a 5K time of 33:59, (6.7 min per k). My PB set this August was 29:02 (5.8 min per k.) My average time since August though is around 30:30 (rounded up to 6.1 min per k.) I have seen some improvement over the months.
Pace
Sustainable pace...
Pace Query ... 10K
Week 3 Pace
Average pace
