W5R3 Done! But am I too slow?: Completed my 2... - Couch to 5K

Couch to 5K

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W5R3 Done! But am I too slow?


Completed my 20 min jog this morning on the treadmill, over the moon! I’d built it up in my mind to be huge, almost setting myself up to fail, but I was determined! However, I’ve only covered 2.9k in the 30 minutes. I have very gradually been increasing my speed when I felt I could, and I know I need it to be manageable, but should I be pushing more? I’m walking at 5kph and jogging at 6kph. Any advice please? I am overweight and unfit!

10 Replies

You are doing very well indeed, congratulations on completing run 3 of week 5, that is a milestone run with C25K, onwards and upwards to week 6 run 1 but be careful about that run as it catches out some people with the interval walks and runs after the non stop 20 minutes of W5R3 which you have just ran on the treadmill. 😊 🏃


You’re doing fine. It’s about stamina, not speed at this stage & most of us only really make 5K after graduation - well after, in my case! 😄 Just keep on as you are, you’re on the absolutely right track for you. 👏🏼🎉👏🏼


Slow is good. I am still at 5.5km/hr on treadmill so slower than you. However going slow means I can finish each run so that's fine by me. Don't worry about speed, apparently that can come after graduation!


Do whatever speed you need to to complete the programme. You’ll gradually increase speed naturally as your distance improves.


You are doing great, your pace is fine and you shouldn't push yourself too much. You are getting to the end of each run that's the main thing. Well done 😊


I think that's about average for many. The program is not called C25K30 after all. It's goal is to get you running for 30 minutes non stop. What ever the distance.


You're not alone, I'm in the 6kph club. I tried to go a bit faster but felt creaking in my knees so resumed the Japanese slow method. Better to be safe than sorry. I'd be devastated if I picked up an injury and couldn't run now.


the right pace is whatever pace works for you and would allow you to finish your runs and maintain a conversation.

it's different for everyone (I'm a slow runner, I ran most of C25K at 6.3-6.5km/h).

you can increase your speed as your running improves, or don't increase if you are happy with where you are, it is a very individual choice


Hi Roloellie1. As Kid Xmas mentioned, JSR, Japanese Slow Running Man was my hero too. He’s on YouTube. Now you have done a twenty minute jog, you see how important breathing is. Up until now, you’ve had a “breather” between jogs. Now it matters more. Watch him for speed guidance, stance, arms and breathing too. If you are like me then perhaps hair colour too. Do not beat yourself up about speed. Thirty minutes with a running leg motion is all that is needed to finish this course. Not x miles an hour or must cover that distance.

You don’t have to go fast! You just have to go! Keep up the good work!


Too slow for what?

The recommended pace is one at which you can speak clear ungasping sentences as you run........more details in the guide to the plan. healthunlocked.com/couchto5...

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