I never thought I would be able to do this... Ran at 9.5 mph and walked at 6.5 mph covering a distance of very close to 4km.. I can see that magical 5km distance screen showing soon.. Runs are going great and R1 is always a slower one of around 8mph/5.5mph then i raise it to 9.5/6.5 for R2 and then try for 7.5mph and 12.5mph for R3.. It has worked well so far but I'm only 4 weeks in.. Is there any reason for me not to continue this schedule? Please advise
Week 4 Run 2 Complete: I never thought I would... - Couch to 5K
Week 4 Run 2 Complete
You are doing what works for you keep at it good luck 😊😊
If it works and you have no injuries and you're staying hydrated then stay with it.
It's much faster than I can go
If you need to slow it down for the longer runs, just do it until you get used to them
You’re doing great. Ideally we run this at comfortable, conversational pace, and if you’re doing that then you’re doing amazingly well. Don’t be afraid to slow down to complete a run, but you’re doing things the way I was taught as a kid, when you go longer you go slower, when you don’t then working on speed is an option. Week 5 doesn’t have 3 runs the same, so remember your approach to the other weeks and the steps up and you’ll be just fine.
Edit: I’m assuming you’re on a treadmill... are you sure it’s mph? Most are kph. 7.5mph is extremely fast walking... the world record for walking a marathon is about 8.5 mph. Quick walkers usually max out about 4.5mph, so you’d be well into speedwalking territory.