Changing pace

[Rpej]

First time user on this couch to 5k community. So I’m on week 5, on the second run. I have been using a treadmill at the gym at a pace of 9.5 km/h . The run consisted of two 8 minute runs. I dropped my pace to 9 km/h straight away just as a precaution since the longer run. I feel quite bad though. Almost like I cheated. Feel like redoing the run on the next running day at my normal pace. And I see that the next run is for 20 minutes too.

I don’t know why I’m posting this, I guess it’s to see what others have to say about going down in speed. I guess I should just repeat this run until I complete it.

[IannodaTruffe Mentor]

New runners nearly always believe that running hard and fast is the best way to develop their body............so why do elite athletes spend 80% of their running time at an easy conversational pace?

We are no different, in that slow running develops stamina, which is the aim of C25K. Sure, pushing hard for the other 20% will have benefits, but also puts you on the knife edge with injury on either side.

The recommended pace for C25K is an easy conversational pace, as described in this guide to the plan healthunlocked.com/couchto5...

There is no need to run faster.

[Rpej Graduate in reply to IannodaTruffe]

Thank you for the reply. I read the link you have provided. Thank you very much.

[ButtercupKid Graduate]

There’s no right or wrong way of doing this programme (except possibly doing the whole thing backwards !) so don’t fret. If you coped well at a small reduction in speed you’re probably ok to go on. Repeating is a useful strategy if you’re worried about pace, style and/or confidence, but none of those sound like an issue here. No need for guilt or punishment - get out there and enjoy the journey 😀

[steviej99 Graduate]

Sounds perfect Rpej your doing great, no need to repeat and your not cheating. Great advice from Ian as always. Just remember you are training NOT racing so pace is not important. Going too fast could be a problem, going slow is never a problem. At this stage it's all about building running time in to your legs and gradually increasing that time. Pace and distance are not important. So just do what your comfortable with. Your doing great. Keep posting on here it's a great source of support and motivation for you and others who will enjoy reading about your progress

[Hidden]

You’re doing great - take it at a comfortable and safe pace

[UnfitNoMore Graduate]

Down in speed is great. It’s about building endurance, slow it down and you’re doing that better. Also running to a time, so nothing to gain really by going fast, save those runs for parkrun!