Speed of run?

[Absrhia]

Guys how fast do you run? I just finished week 4, and I do a very light jog? I just don’t know if I need to pick up the pace but then I’m worried I’ll exhaust myself before the 30 mins are done. Help! Thanks

[UnfitNoMore Graduate]

Slow is the way to run this. With more endurance and strength speed will come, we are in the endurance building stage.

[Absrhia Graduate in reply to UnfitNoMore]

Thank you! I am enjoying it and definitely progressing. I just didnt know if people were ACTUALLY running each thing and I’m there lightly jogging. I naturally am jogging faster for my longer runs as that gives me momentum. So when you graduated, you started to run more than jog?

[UnfitNoMore Graduate in reply to Absrhia]

After graduation, I just carried on running the same until it became comfortable to run 30 minutes... I have 3 paces now, easy, comfortable and ouch, maybe one run a fortnight is at ouch, 2 a week at easy, remaining comfortable. The slower runs will keep building me and the three gears will all get gradually faster.

[Jell6 Graduate]

Just aim to complete the times, speed is completely unimportant for this programme. You probably will pick up the pace a bit when you get into the longer runs, and with each run you gain strength and improve your stamina.

Enjoy your progress 🤩

[Absrhia Graduate in reply to Jell6]

Thank you! I am enjoying it and definitely progressing. I just didnt know if people were ACTUALLY running each thing and I’m there lightly jogging. I naturally am jogging faster for my longer runs as that gives me momentum. So when you graduated, you started to run more than jog?

[Jell6 Graduate in reply to Absrhia]

I think the definition of jog is running at less than 10 km per hour, very few people will complete 5k in 30 minutes when they graduate so most of us are technically jogging on graduation.

For me that was all I needed, but time and consolidation gives strength and stamina , my pace today is average 11.2 km per hour, so technically running, but I do not have that lovely Gazelle like stride!!!!, at least I don't think so.

But yes, I think we all gain a bit of pace as we strengthen.

Just enjoy your progress for now, it's sounds like you are doing well 😊

[steviej99 Graduate]

Well done Absrhia for getting this far. Hard to be definitive because everyone is at different levels of fitness etc. As you get in to week 7 onwards there is more opportunity to speed up at the end of the run but if you go too fast too soon you have a high risk of fatigue and injury. I assume you are doing this plan because you have no recent experience of running. If so then keep it slow and steady and just worry about completing each run. When you graduate and can do 30 minutes 3 times a week then you can throw in some faster runs along with your more normal slow ones.

[Hidden]

I wouldn't worry about the pace. Trust the programme and do the time. As the amount of time gets longer so does your strength and stamina. You can worry about times later on if that's important to you.

[CrimsonMama]

Interesting question! I enjoyed reading the answers. I know I jog at a snail pace but it's all about endurance for me and I know once I graduate my speed will improve once I get used to running/jogging without the walk breaks. It won't ever be the most important aspect though. Just getting out there, burning calories and getting fitter are my main goals!