Week 4 Distances

[Thegaz2002]

Hi all. Newbie here. I’ve just completed week 4 run 2. Just wondering what sort of distances people are getting from week 4s runs? Just want to check my pace is ok. Thanks in advance

[John_W Graduate Ambassador]

Your pace is your pace and what other people do is irrelevant - sounds harsh, but it's true. As long you're getting through each session comfortably then speed and distance are of no importance at this stage - you can start to think about them when you finish. Running 3x 30 mins is your aim, despite the title of C25K. It's a time-based program remember. And only about 10% of people here manage 5k in Week 9.

Good luck!

John

[Thegaz2002]

I didn’t think of it that way John thanks very much. I’m fairly happy with 3.7k from week 4 anyways to be honest just wanted something to compare to. Especially as I’m using this for weight loss as well as fitness.

[Beatricefast Graduate in reply to Thegaz2002]

Hey. I have just finished W4 and it was tough .. I am doing about 3.7-3.9k so your post really cheered me up! I have same reasons as you - think of calories we are burning!

[John_W Graduate Ambassador in reply to Beatricefast]

5k burns only 300 calories I'm afraid to say... that's 3 medium sized glasses of wine or half a burger for example.

[John_W Graduate Ambassador in reply to Thegaz2002]

Well done for doing something about your weight and fitness. To be honest, you won't lose much weight from doing the 9 weeks C25K - in fact you may put on small amount as your various muscles get a bit bigger (muscles weighs more than fat). And for reference, to burn 100 calories you need to 'run' approx. 1 mile. So 5k (3.1 miles) is only going to burn about 300 cals .

But doing C25k starts to make you think differently about your diet. Start combining your running with an improved diet and you see big changes hopefully.

Good luck!

[Thegaz2002 in reply to John_W]

That’s exactly what I’m doing. I am already thinking about the 5k to 10K as well. I plan on using C25k as a starting point that’s all. Thanks for the encouragement very much appreciated

[UnfitNoMore Graduate]

If your feet both leave the ground together and you can talk full sentences, it’s a good pace. Comfortable pace is different for us all... run at your comfortable pace.

[Ceri1969 Graduate]

Agree with all previous posts, don’t get too hung up on your pace. I did early on too, understandable that you want to compare yourself to others.

I just graduated last week and run at a snails pace and for 30mins running I manage 3k, on a treadmill that’s about 5k/hour. Pretty slow but hey ho, I run my race at my own pace. It’s more important for me to remain injury free

[Shelley2310 Graduate in reply to Ceri1969]

That’s me, but outside. I’m sure I could walk it faster, BUT I’m getting there I definitely ‘embrace my inner snail’.

[Ceri1969 Graduate in reply to Shelley2310]

Likewise Shelley. I’m extremely slow and can power walk at a faster pace than I can run.

[Shelley2310 Graduate]

I’m on week 4....I’m a total snail 🐌 with the warm up and down, runs and interval walks I only managed 3.2 km. I’m not worried about distance, just about manage to get to the end without dying!! 🤣🤣🤣

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace, which is different for each runner.

Enjoy your journey.

[Pollyanna24 Graduate]

True was everyone is saying. I’m not going to worry about distance till I’ve completed the course, otherwise I’ll end up going too fast and give up when I can’t sustain.

In week 4, I did 2.7 and 2.8km, but I don’t count the warm up and cool down in that.