I have to admit that I am a bit disappointed today...
I could be proud because I finished the W4R1 today without stopping.
It was hard, long and exhausted but I have kept going !
However, I ran slower than the W3R3 despite of the change of run's duration... How is it possible !!
Is there other people in this situation ?
At this rythme, at the end of the program I will run 2KM in 30 minutes ! 
Anyway, it is not very motivating...
Don't, repeat, don't, be anything other than proud. 👍👍👍
You finished the run despite it being long hard and exhausting. Time and speed and distance covered really don't come into it. We all have bad runs sometimes, due to all sorts of reasons. I suggest stop checking your speed etc. there will be time enough for that when you've graduated. ⌚🔨
Run 1 in the bag, bring on run 2.
Be proud! Sing from the roof tops! Don’t get caught up on pace/time. The ultimate aim is to be able to run non stop for 30 minutes and to do that you will need to embrace your inner 🐌! I’ve just finished week 4 and if I went any slower I would fall over! Seriously, pace will come later. Chill and enjoy the runs. You’re doing great!
Absolutely, be proud of completing your run. Don't get hung up on speed or distance. It is way too early in the programme for that.
You are still learning how to run, not training for a marathon (yet!) 👍😉
Once you're on the straight runs you will probably start to see small changes in speed and distance but they will be small and they will be affected by tiredness, hydration, etc.
Right now its just about getting through one run at a time. Don't forget to give yourself credit; you're doing great, you really are 🌟
Disappointed!?? Nah!! That’s just those sneaky gremlins talking! Pah! 🖕🏽 up yours gremlins!! Shake it off and breath!! You’re doing fab....it will slot into place!! I’m doubtful that I’ll end up doing 5k by week 9 but do I care!?? Meh! I intend to get there one day and you and I are both well on our way!! 💪🏽💪🏽💪🏽xx
A lot of people get slower as they go through the programme. Perfectly normal. Running is a different physical action to walking. Don't fret about it unduly. You will get faster over time. And only about 10% of people who finish the programme do 5K in 30 minutes by the end of W9. But you'll be running for 30 minutes and that's pretty awesome eh?
I’m on W4R1 & completed it today. I was knackered during the last 5 min run. I thought my inner snail 🐌 had died 🤣. As you know, W3& W4 are completely different runs(5 minutes runs for gods sake in W4 as opposed to 3 minute ones in W3) We both completed them. Get rid of the stats& jut concentrate on the days run. Well done you 👍🏻
Your pace is your pace and unless you were hoping to be selected for the next Olympics, there is no reason to be disappointed. You are getting fitter and stronger with every run, but as the duration increases you will need to pace yourself, so there is unlikely to be a week on week increase in your speed.
Over 90% of graduates on this forum do not complete 5k in thirty minutes at graduation. Many never do, but they have become fitter and in most cases happier.
Be proud, you are doing great.
Yes, running slower through the programme is great, the aim is to complete each run and teach your body the running motion and build those running legs. Running slower than walking, slower than snails, is fine! I got slower and slower! It's good for you anyway, running slow doesn't mean "less" effort, you still run for the number of minutes in the programme. Well done on reaching week 4! Keep going!
Pah! You ran longer but slower... that’s really how this works! Established runners go beyond their race distance and slow down to build endurance, then on race day they empty that tank over a shorter distance, this is one way they get faster. The test of progress would be to go back to week one and see how much further you can go over a one minute period. Don’t do that yet, the programme is more important than finding out the answer to that one.
You’re doing great, be proud, relax for the next one and just keep doing what it takes for each run.
Don’t worry about the time, if you complete the run you are doing it right. It’s more about building endurance. Speed can come later, just have fun with it and enjoy 😊
I agree with all the excellent advice above. Trust the programme, trust in your own potential, take it slowly and be patient xxx
Disappointment at week 9
Week 1 - disappointment
A big disappointment
Fighting disappointment to get elation
Knee pain disappointment 🙁
