So my View Ranger app tells me I ran at an average speed of 7km/h fastest was 12.4km/h ( prob a downhill ). Distance was 3.25km.
I realise that's a fairly slow pace ( could blame the weather but actually I think I'm always that slow ), am I doing OK?? Is that a reasonable speed / distance for W6??
I'm happy, just wondered how I compare to others at the same level. X
I was told if you complete the run and didn’t stop you win. Speed will come later.
I'm clinging on to that thought!
Sounds pretty wise to me.
All you're aiming to do in the programme is to build your running endurance/stamina up to a point where you can run continuously for 30 mins.
What speed/pace you're doing isn't relevant (but yes, we all secretly worry about it).
Concentrate on the endurance bit first.
If you get to W9 and can do 5K, great. If you can't, also great. If you can't use your post-grad runs to build up to 5K. If you can make 5K, use the post grad runs to get that 30 minutes not just doable, but really really comfortable.
But whether you do make 5K or not, it's worth doing a bit of "playtime" after you get your grad badge and doing a bit of cadence work, or intervals or something else that will help out overall. Mix it up a bit. Lots of different things to try.
But don't worry about that now. Just concentrate on getting through the core programme.
Very true Cheeseheads, it's completing the runs for the desired times that count.
It's very easy to get carried away thinking about pace and distance, but it really doesn't matter and I don't think there is an average as we are all so different.
I tend to find the runs where I set with the mind set of "Today will be a slow gently one and I don't care how far I go or how much distance I cover, I just want to run for the desired time", usually turn out to be my most enjoyable and productive runs and I end up performing better than if I go out there with a target time and distance in mind.
Just carry on enjoying yourself JoPo48 and it will all fall into place.
7k/h is a really good speed. That would be a 35 min 5k if you could sustain it, which is excellent.
As cheeseheads said, success here is about completing the run, not speed.
And your measure can only be against yourself as we are all so different with different background fitness, height and weight, running route, etc.
I started keeping track properly from W9 as I then ran 3 more weeks of 30+ minute runs. You will notice how much you improve if you compare like runs with like runs.
But that’s for later - just focus on each run and go at the speed you need to to complete it.
When you say 'compared to others at the same level' do you mean others of the exact same age, weight, height, build, running experience, fitness level, genetic makeup running on terrain identical to yours?
Yes, I realise that was probably a dumb thing to say! What I was really asking I suppose is how is everyone finding W6 R1. Using the word compare is irrelevant. Ignore me...too much sun... need a lay down!!!
First run since graduation - stepping stone
Week 9, run 3... Completed
W6R3 in the bag but...
Week 2 , run one complete 
First independent run 
