How to measure distance?

Hi! I’m just on W6R2 so still a bit to go on the programme but curious as to how to measure distance given the 5 min warm up and warm down before and after. I’m assuming we are aiming to be running the 5k in 30 minutes eventually (probably not on graduation run). So if you’re using map my run, strava or similar do you just start it after warming up? I haven’t downloaded any of these yet. Thanks 😀

[UnfitNoMore Graduate]

The plan is only geared to get you to 30 minutes of running, no distance measured or involved. For some people 5k in 30 minutes would be world record material on age grading, but there’s no reason someone in that age grade can’t do 30 minutes.

For everyone distance shouldn’t matter in the programme, and then for most the next logical step is to close out 5k

To measure distance you need either another app, a running watch, smart watch, or gps enabled fitness band.

Apps are cheapest there, and there are 200+ of them... I use Nike Run Club, many use Strava, mapmyrun, runkeeper, and a few others are popular here. They all measure and record, they all give split times, but they do also all do other things so it depends what you want from the app.

[Hidden in reply to UnfitNoMore]

Thank you. I totally get that. I’m just curious as to how far I’ll actually be running by the end of the programme. I suspect I’ll be nowhere near the 5k, but will be interesting to find out and to work towards. Thanks for the awesome advice as always 😁

[UnfitNoMore Graduate in reply to Hidden]

Well, there’s only one way to find that out!

I didn’t make 5k on programme but did just after (2nd attempt, don’t ask about the first). Comfortable pace to get this done depends on age, gender, starting fitness level, other training, lifestyle, any underlying conditions etc. So there’s no way I can say you’ll run 6k or 2.5k or any other number. Become a runner, finish the programme and then you’ll have a number... let’s say it’s 4K... now you have a target that means something, you’re doing 4 and will achieve 5... that works in the brain. So if you need a target, you were doing 0, you’ll do 5... it will probably take more than 9 weeks. If it takes 20 weeks that’s still great progress and doesn’t make you a lesser runner than someone who did it in 9, indeed you may well have conditioned better and a little down the road be sprinting past them at a parkrun in the last 200m. It’s your journey and it’s unique to you. I may not have been where you are at the end of a week, but someone will have, so there’s help and advice available.

I run on the Nike app... it has guided runs and their head coach, Chris Bennett, is on a lot of them.. I do the runs and most of the time he’s reminding me to slow down, take it easy, celebrate and love the fact I can do what I’m doing. It’s great advice.

[Hidden in reply to UnfitNoMore]

Wise words! At the moment my target is sticking to the programme and completing 30 mins of running. But at some point in the future I’d love to cover 5k in that half hour. Time will tell I suppose! 🏃‍♀️

[JanB76 Graduate]

I know everyone will be different, but what I did was up until graduation I used to include the warm up/cool down walks in my distance, so I would start my app (MapMyWalk for me) from the first steps. But once I graduated I was more interested in the distance I’d run only during the run so now I’ll do my warm up walk first and then I’ll switch on the app just as I’m starting the actual run.

[AlMorr Ambassador Graduate in reply to JanB76]

When I started running I used Mapmyrun, but I also go for long walks during the winter months when I don't cycle, so I downloaded MAPMYWALK, to discover that they are basically the same app run has walk and Mapmywalk has run on it too, so you don't really need both.

[UnfitNoMore Graduate in reply to AlMorr]

I use the same tracker for both... really helping to stop the app adapting and pushing me harder than I want to go first time round as it uses average pace and number of runs to do some of the maths 😂

[Hidden in reply to JanB76]

Thank you! That’s really interesting! I’m excited and terrified in equal measure at the start of the long runs. Tomorrow’s my last interval run. Loving the plan though, thanks again 👍

[AlMorr Ambassador Graduate]

Congratulations Claigun on getting to week 6 run 2 which is the last of the runs which have interval walks, from now on it is all continuous running starting with run 3 of week 6, that is the first of 4/ 25 minute runs.

That is a good time to download a running app which there are many, it's up to you which one you download. I use Mapmyrun which I have found excellent, I start it immediately I start running and unlike some other apps which I will not name Mapmyrun IMMEDIATELY starts timing my 🏃 run, a lady tells me at 1K intervals my pace and time, I have never had any problems with Mapmyrun and I recommend that you download it for your continuous runs, start timing when you begin your run and stop it immediately you finish. 😊 Good luck. 👍

[Jell6 Graduate]

I never bothered on the programme, but recently I do my 5 minute walk then start my Samsung health app for 30 minutes.

[Hidden in reply to Jell6]

Thanks. There seems to be so many to choose from! Will start after my warm up, good advice 😃

[Runningjules Graduate]

I downloaded Strava and was disappointed to see my early weeks only notched up 2.5k but as the weeks progressed I can see that building and it is really motivating. This morning a stunning 5.3k. This is from the lady that only used to run in emergencies!

[Hidden in reply to Runningjules]

Well done, that’s great! Emergencies 😂 I was the same though.

[DoozerMcDooze Graduate]

Thanks for posting this it's something I've been thinking about too

[tohealthyhabits Graduate]

The best app I found and use is IntervalsPro, where you can create/customize the Walk/Run combinations for each run. The app records the distance and pace for each segment (walk OR run, be it warmup or cool-down or inbetween) and provides the overall distance and pace as well. I have created the intervals as per C25K in it and record my runs.

[Hidden in reply to tohealthyhabits]

Oh that’s handy, thank you!