Couch to 5K
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Can pace really vary so much?

I graduated from C25K in November and after some consolidation runs decided to use the C25K + podcasts to try and increase my speed. I was running about 4k in 30 minutes on average and the 5ks I've run have taken about 38 minutes. This week I ran with the speed podcast (which got my heart pumping but was doable) and the stepping stone one which I really enjoyed and I recorded an average pace of 7.11 km - which pleased me as usually I run about a 7.3 average in a 30 minute run.

Today a went out for a relaxed run listening to the radio - pretty much what I was doing before the new year on every run (with a 7.3 pace) and my average pace was slowest I can remember at 7.5 mins/km meaning I only covered 3.8km. I wasn't pushing it but also wasn't deliberately running slowly.

Please understand I know I'm a new runner and know I'm slow anyway (though I can't over emphasise how proud I still am to be out there) - but is such a variation in pace usual - without trying to go deliberately slower? Is it because I have tired legs? Am back at work ? Or my tracking app is crap?

Would also like any advice on increasing pace. Having come this far my New Year goal is to try to to 5k within the 30 minutes. I feel I can run further but can't really have longer distances as a goal as I don't have lots of time available to run in.

Thanks - hope the rest of you are enjoying your Sunday running xx

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oldestnewest

Yes.

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Love a direct reply!

Just really want reassurance I'm not going backwards-😊

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Youre not going that slowly either. Certainly faster than me.

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Am only comparing my own speeds - it's the only way to go.

Congratulations on your graduation this week - just saw your post - don't envy you those hills in your neck of the woods!

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Oh, thank you! No, I dont envy me either. Just sitting here debating whether to go out in the cold after not enough sleep and try out my new trail shoes, AND slog uphill 😟❄️❄️❄️

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Do it do it.

You'll feel amazing after 😊

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You are not going backwards...I had tired legs after the speed podcast this week too...

All the running you do is building you up, obviously you can't break records every run..cut yourself some slack and let your speed develop...I think your pace is quick already, and if you only have time for 30 min runs does it really matter if they are less than 5k in length, that 30 mins enjoyable exercise is the main thing..😊xx

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Thanks Jan - I am loving the running - something I would never have thought in the beginning. It doesn't matter to me what my pace is compared to anyone else as what I really value is doing something positive and dedicating sometime to myself, but I do like to feel I'm improving (however gradually) and this is what kept me going through the original programme I was just disappointed today because I was amazed what I'd achieved during the week and it didn't especially feel slow to me. I still enjoyed the run and the radio play I listened to. 😊

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