I dont understand whats expected going from wk5 to wk6? Pace change?

[Slowermike]

I'm on wk 4 at the moment having just completed run 2. Ive been trying to keep up the same pace each week having established the most I felt comfortable with during the first week. I like to look forward to whats coming up and noticed that the beginning of wk 6 looks easier than the last of wk5? The one thing I'm a little confused with is the lack of advice on pace with the app and knowing just how hard to try. Looking at the change from wk5 to 6 almost suggests the last run in wk 5 should be taken at a slower pace?

Should I be pushing as hard as I am already. I feel Im just about managing wk4 runs at 5.4mph and my brisk walk is always 3.4mph.

Cheers, Mike

[Oldfloss Administrator Graduate]

Well..no... you should not be pushing hard at all... this is a journey, not a race, and the idea is enjoyment, not endurance!

Just run.. steady and slow... build up slowly... and trust the programme. Each run makes you stronger and linked with strength and stamina exercises on your rest days, you will be ready for each and every run. Try not to focus on speed or pace or distance..just take each run as it comes.

The different runs in each weeks are all carefully planned, and teach us much about the disciplines in our running.. and about ourselves. Believe in yourself.. take it gently and know that you will do this!

[Hidden in reply to Oldfloss]

beat me to it

[Hidden]

You are going pretty fast and that's ok if that is a comfortable pace for you. The programme suggests a "gentle jog" and a pace that enables you to "hold a conversation". I dont think it can be more prescriptive as a 6ft, young fit male might have a tad faster pace than me You just need to find a pace that is manageable, that allows you to run the distance. As for week six; no it's not easier than 5 it's the next step up in this carefully calibrated running plan. Trust me it will work for you, if you just follow it

[Late-Starter Graduate]

Hello Mike. All the information you need re. the pace is given just before the start of the very first run in Week One, "The key here is not to go too fast or you might get tired and you might feel defeated - we don't want that. You should be aiming just for a light jog - gentle." That's the default pace for the whole of c25k, even when the Plan confuses by looking easier/harder than you might expect. Don't worry about pace. Just worry about time - or rather don't worry about time, just DO the time. The Plan is designed to constantly stretch you. You have been prepared for this week's runs by last weeks. And this week's runs are preparing you for next week's. Just do what Oldfloss says and you won't go wrong.

Actually, the answer is in your username, Slower Mike!

Good luck

[IannodaTruffe Mentor]

W6R1 is actually the longest workout that you will have done, when you get there....... don't underestimate it, unless of course you can do a six minute brisk walk without expending any energy.

This post may help you healthunlocked.com/couchto5...

[SlowLoris]

Also depends whether you use the App or the podcasts. The music on the podcasts comes from a company commissioned to produce music tracks at specific rates of beat per minute according to the programme. It's not for music lovers but it does the job very well.