Slooooowwww

Hi All, I'm new here. Approx 2 years ago I completed the C25K and was an active runner and I also participated in OCR's (about 2-3 month). Last year I unfortunately was diagnosed with breast cancer so had nearly a full year off from running, which sucked!

I've just completed Week 6 of the C25K (I thought I would go back to basics and start again) but my pace is AWFUL... its averaging on 7-8 mins for km (11-12 mins per mile).

I'm enjoying running again but I just want to increase my pace now, will that come back in time or is there anything I can do to increase it, maybe short sharp bursts of sprinting perhaps?

Many thanks

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing.........you need to undertake C25K at an easy conversational pace........ speed can come later.

I too am redoing C25K after treatment for cancer. A treatment that has robbed me of a lot of muscle strength and caused problems with my knees because of poor muscle support. We have to accept that we are where we are..........we are the lucky ones, after all. Try to build in extra strength training on your rest days and accept that you may never run again at anything like your former pace. Not only has your body been through the rigours of cancer and the treatment, you are also older.

We will slowly rebuild our bodies and prevail, but maybe just a bit slower than before.

Enjoy your journey.

[Buddy34 Graduate]

Glad you are now ok. I don't tthink you should worry about your pace it will get better in its own time. For now just enjoy running 😊😊

[Gwenllian1 Graduate]

And for another perspective, I'm 64 and have never been a runner. I'm just starting to run at your pace, having graduated in May, and I'm really chuffed to be this fast! Love running and won't stop. It won't ever be a race for me. It has to be a run where other people can go as fast as they like and I don't care!