How fast should I go?: I’m getting there, just... - Couch to 5K

Couch to 5K
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How fast should I go?


I’m getting there, just completed week 5 (20 mins run). However, I’m not jogging very fast. I’ve just downloaded an app called Map my Run to give me an idea of distance and time. Should I be tying to go fast or does speed come with time.

7 Replies

Slow is good on this program. Protects you from injury & helps with breathing & gets you to your goal. After graduation you can work on time and speed etc. Running at a comfortable pace is important now.


No need to go too fast, 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 🏃 😊 just take all your runs slow and steady, pace, speed and stamina comes much later after you have graduated.


Welcome to the forum and well done on your progress.

This guide to the plan is essential reading and includes advice on pacing.......slow is fine.

Enjoy your journey.


You just ran 20 minutes non stop that's brilliant. Just stick to your pace no need to speed up . Well done you 😊


Speed and distance are not an issue. Feel proud of running for 20 mins non stop. You are amazing!


Slow running develops your muscles and aerobic capacity, running flat out doesn’t do either... slower running is the way to go all the way through the plan and on most runs thereafter. Great job on that 20 minuter

I downloaded that also. Seems to make me slower than the 5k app but it doesn't matter that much. If I remember correctly from when I ran 15 years ago, the speed will come and you wont notice it at first. I know looking at my Map My Run app, I have been getting seconds faster, sometimes 30 seconds or more, which is a lot in the beginning. Some days I'm slower. Don't rush and it will come. If i feel good, I'll pick it up as my run is coming to a close or do intervals but never push yourself to the point where you get too winded or hurt yourself. Patience really is a virtue with beginning to run. ; )

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