1st one done.

[Ex-submariner]

Thanks for the replies to previous, just completed the first one and was quite hard on the legs. I think I need to sort the pace out on the machine (on +1 incline) as sometimes it's harder to run slower than a certain pace if you know what I mean. However I also had to be mindful of heart rate (due to bypass) and I averaged 144 but between 138 and 155 for he session, is that okay do you think? Anyway, that's why I didn't run at > pace , seeing the HR go over 150...... cheers!

[IannodaTruffe Mentor]

The recommended pace is one at which you can can speak clear ungasping sentences as you run. If you cannot, you are going too fast.

This is your easy conversational pace, which will be different for each runner. It is the pace at which elite runners spend as much as 80% of their running, as, counterintuitively, it develops stamina and basic endurance, which is the aim of C25K.

Maximum heart rate declines with age, but there is a wide range, so without knowing your actual, as opposed to theoretically average, maximum heart rate, then it is impossible for anyone else to comment, apart from stating the relationship to the average.