I know the goal is to go slow during these sessions but I’ve never really been sure about exactly how slow is slow.
I use Map My Run/Walk when I do each session and with the 5 minute warm up/cool down sessions I am averaging around 13 minutes per mile. I have no idea if this is too slow? Pretty sure it’s not too fast 
Does anyone else track their mile times?
The object of C25K days is NOT to go slow!!! - the object is to finish the day's task and to be able to move onto the next one within a couple of days. How fast or slow you complete the task is up to you I am currently training to run/walk a marathon ( 5 years after I completed C25K) . This has involved months of long slow run/walks which have completely ruined my ability to run non-stop 
After I complete this marathon, I intend to do C25K all over again - but will be doing it considerably faster than I did it last time
As Bazza says, there is an inaccurate paraphrasing of the "go as slow as you need to" advice which has become prevalent on this forum, suggesting that you should run slowly.
The recommendation, explained in the guide to the plan healthunlocked.com/couchto5... is to run at an easy conversational pace, at which you can speak aloud, clear ungasping sentences as you run. This is the pace used by elite athletes for up to 80% of their training, but obviously that pace varies according to the fitness levels of the runner, so numbers are irrelevant.
If your pace is pushing at the upper limit of your ability to speak as above, then you will be maximising stamina and strength gains while keeping injury risk minimal.
My average is 12 mins per mile but I am still in intervals so that includes walking.
I got rid of my apps, because they can become obsessive. Just run at a pace you are comfortable with, don't worry about speed or distance. Ditch the apps.
So many questions...
W8R1 First time on a treadmill! 
5.3 done and dusted!
1st time
