My 20 minute run, wk5r3, is this morning!!!!! Been doing well, runs beginning to FEEL good, not runner's high good that's only happened once but after a mandatory two day space between runs per the doctor because I tore my MCL a year ago and it was a bit sore...anyway went into my run after two days and it felt amazing...
So...question? How long before you picked up your pace, I'm embarrassed to admit mine so won't but I read the average for a woman of my "vintage" (50) in good fitness runs a 10 minute mile (don't have km numbers). I've got work to do to hit a 10 min mile... I'm not awful, just not doing that kind of pace.
But today ...TWENTY MINUTES? It's psychological right? I managed ten minutes on my own after the run 2 podcast the other day and caught my stride. I run around a Loch at a nearby castle (as it is in Scotland, said the girl from California who lives here)... but the podcast usually ends at the back end of the Loch and I use the distance back to the trail beginning and parking lot to test myself. I ran it mostly in ten minutes.
I'm heading out in about an hour or so...tips welcome. I stretch, I hydrate...I take it at a comfortable pace so I don't burn out but still break a good sweat. I want to arrive home victorious!
It's 9am... (UK)
#wk5r3
Happy Friday!!
Cari
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CariCanRun
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Believe me you will complete this run and wonder why you ever doubted yourself! Trust in the program
With regard to pace - i have been running for approx 12 weeks now, I found that pace develops as you develop. So the more longer runs from 20mins up you do, as your body builds its running muscles and you get your stamina, it will start to increase.
I personally found that my pace has been consistently improving since week 7, I can run a mile in about 10.30 and that is decreasing each week. Also when you start to cover more distance and your body is comfortable your pace naturally increases.
In short - enjoy the program and the pace will follow
Good luck for todays run - let us know how you got on!
Don't attempt to pick up pace until after graduation. It will naturally increase as you get fitter, but this plan is about stamina, speed follows on later, so don't force it.
W5R3 is just another run, that the plan has prepared you for.
It is shorter than your last five workouts and the increase of running, in both time and percentage, is actually considerably less than that between W3 and W4.
Thank you! I think the other issue is im getting varying pace reads from fitbit or Strava, Map My Run etc. Its just a reminder im behind the average. I agree, im just going keep my focus on graduation and improve pace when im running independently
What they said. This is the best run imo and you will certainly manage it. Don’t add more pressure by thinking about speed. Your heart and legs don’t care what speed you are running at the moment.
Remember the aim is to run 30 mins three times in one week, not run 5k. I am in my final week and have run 3.3k in the 30 minutes. The 5k will come x
Don't start out too fast - I tend to set off like a three-year-old after the last bag of chocolate buttons, then I run out of steam. As for speed, I'm the same vintage as you and I'm not bothered how many miles an hour I do - I'm just happy to finish the distance I set myself, whatever the time. What I do know is that I'm running laps around the 'me' who set out on C25K three years ago, and that's all that matters. If you really want to improve speed, wait until later. Have a great run - you'll rock it!
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