C25K Starting week 3 - which speed

[Mnisha]

Hello all,

So I've made it to week 3 and completed one run!!! My previous weeks I walked at 3.8 and ran at 4.2. I had to slow it right down for week 3, walking at 3.8 and running at 4. Is this alright, should I be walking or running faster??? I completed it Okish but my calfs and shins were not thanking me!!

I do run on the treadmill at home, how are you all doing for Week 3?

[AlMorr Ambassador Graduate]

Not a expert in speed or pace but C25K is not a program for you to break personal records, the mantra slogan here is "slow and steady". Congratulations on completing weeks 1 and 2, onwards and upwards at your own relaxed pace to week 3 on your treadmill

[Granspeed Graduate]

Any pace that keeps the running action (a point where both feet are off the ground) is fine. I began to enjoy it when I really, really slowed down. It still does you good & still builds stamina. 😊 And my aches and pains immediately became much less too. I’m now at W8 and speed & distance are picking up naturally. (I do run outdoors, so probably that makes it easier to ignore speed.) Finding a comfort zone is more important than pace.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes an explanation of the recommended easy conversational pace, which is different for every runner.

You are doing fine, no need to speed up.

Enjoy your journey.

[Cfc55 Graduate]

Hi Mnisha sounds like your naturally finding the pace that’s good for you! I’ve just finished week 3 and slowed down from the first 2 weeks, by necessity due to sore knees, but feel more comfortable 🙂

[Mowgli6 Graduate]

Hi mnisha, slow is good, Im on weekcsix and run at around 4.3, have slowed down and feel much more comfortable running for longer periods. Take it at your own pace, much more enjoyable. 😀😀

[Makka62a Graduate]

I definitely slowed down on the treadmill for week 3 and it helped a lot. Go as slow as you need to finish with your body intact as finishing not speed is the goal.

I found that when I did venture outside on a run (2 now!) that I ran faster that the speed i would feel comfortable at on the treadmill

[Mnisha]

That's great, thank you all for your comments, I'm doing the second run this evening and I feel much more confident now xxx