I know speed and pace etc is not the important thing but I like number crunching! And I finally timed just my run without the walking warm up and cool down.
Soooo here goes.
Walking pace is 16 minutes per mile. (Approx)
Running pace is 12.34 minutes per mile.
Walking and running mixed is 14 mins 30 per mile.
Walking with kids along.... About 18-20 minutes per mile lol.
Now I'm trying to work out running speed for 5k which is 3.1 miles? Erm. Let's try to do the math. Call it 3 miles in 30 mins. So about 10 mins per mile (or like 9 mins 30 secs to account for the extra 0.1 mile?).
That doesn't seem to bad. Considering I'm 5ft 2 so have a small stride. And getting from 12.30 mins pm to 10 doesn't seem totally impossible. One day! Lol
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CrimsonMama
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It is so much easier to translate all these times from per mile to per km when looking at a 5km distance!
I think you know the aim of the program is to run continuously for 30 minutes, rather than run 5k in 30 minutes? Iannodatruffe says only 10% of people who graduate do the 5k in 30 minutes.
That's good to know! Lately I have been going further than normal and on my last two runs started getting worried that the app was paused, thinking I was going pass the half way bell. But it WAS working right. Which is why I wanted to time my run. Week 8 and 9 are going to bring me so so close to the 2.5k mark I measured before turn around (happens to be at the cinema entrance).
Congrats on doing this! Just want to correct what someone said. Your pace of about 12:30 per mile running translates to around a 39 minute 5K. Still awesome! I just want to make sure you’re not surprised and sad when you don’t easily hit 31 minutes on your first try
That seems about the normal rate for 5k in the early stages so all good! Thank you!
I have a limited amount of time to do my runs - about one hour 10 mins between work and the school run - which works out at about 10 mins to get changed and gather my stuff. Five mins warm up exercises and drink. Currently 35 mins for C25K and ten minutes to do stretches and get changed again. So the max I can do is 40 minutes (including the five mins walks either side). But for time 30 for the run will be better!
Try just flinging yourself out the door with no warm up It may not be “approved,” but I find that’s the only way I don’t psych myself out of going. Don’t give myself a chance to second guess! Just go! I start slow and then speed up a bit when I’m warm. I had worried about injury but everything seems fine! Probably because I’m starting slowly, which is itself a de facto warmup.
Also, try not drinking before your run. Unless you meant water
Ewww water... Lol. I only drink Dr Pepper Zero 😁 which is still an improvement on the ten 2 litre bottles of coke or Pepsi I used to drink a week!
I've always drank fizz so my body is used to it...
I have thought about doing a more intense five min warm up at home instead of five min warm up and then the five min walk? It would be nice to be able to run straight from leaving the house!
You don't need to warm up before your 5 minute walk, that is the warm up, also you don't need to have a drink, so you can shave a bit if time off there 😊
In week one I got shin splints and a knee injury so that is why I do the extra warm up and after stretches. But maybe I'm stronger now than I was when I began? I'm on week 8 this morning!
My ultra and marathon running friend runs a lot of his runs as 12 per mile... he’s been running all his life... yes, he can go faster... but you’re almost at his regular pace already after a couple of months... and he’s 6 foot and long legged!
I've only started measuring my runs and I'm not sure how accurate the apps I use are? The 12.34 per mile was recorded using the FitBit app. Which I like for recording my calorie intake but hasn't always been accurate measuring distance (the goal post for 1 mile changes despite taking the same route).
However today I used mapmyfitness app - which I like for recording exercises as it records a higher calorie burn lol - and it measured my run today at 9.23 km per km. I did 3km in 28 minutes aprox....
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Week 5 Run 3 is completed, the end is in sight!!
I'm still in shock - I've completed W6R3 - 25 mins non-stop :-)
W9 R2
Stats
Week 9 run 1 repeat - successful :-)
