What is a good pace?

[Elceee]

I've just finished my 2nd run of week 3, but I'm unsure if I'm running at a good pace! I've slowed my speed down in order to improve my stamina, so at the minute I am running at 10.4km per hour and walking at 6.5km per hour. I ran at around 13km per hour before starting c25k. I'm worried that my new pace is too slow, but I only have little legs and I dont want to go too quick and not make it to the end of the run! What do others aim for? x

[Buddy34 Graduate]

You're doing great and what works for you. A slow pace is what wìll get you to the end of each run and build your stamina gradually . Even now I focus on getting to the end of each run and not how slow or fast I've been . Well done you 😊😊

[Elceee in reply to Buddy34]

Thank you yes, like you say, I've definitely found that slowing down has improved my stamina. I was just unsure whether or not I was running at a ridiculously slow pace 🤣 I didn't want to be in a position where I never reached the 5k at the end of c25k because I was running too slowly 😅

[Buddy34 Graduate in reply to Elceee]

A lot of people don't get to 5k by the end of the plan but that's ok. As long as you can complete 3 , 30 minute runs. 😊

[Elceee in reply to Buddy34]

Oh that makes me feel better! I might have to start being less hard on myself then. I keep feeling like if I'm enjoying it, then I need to push myself to go faster each time. I do always have a bit of a sprint at the end of the 30 mins, because I just find it fun but I only do it for 2 mins and then do an extra cool down 😀

[Buddy34 Graduate in reply to Elceee]

I think you need to enjoy running to a certain point because if you didn't you'd pack it in😂

[AdverseTangent]

10.4km is still quite fast, in excess of what the plan expects. Run what you are comfortable with as you want to be able to keep going for longer, rather than tiring yourself out. I walk at 7.1km/h and run at 9.8km/h.

[Elceee in reply to AdverseTangent]

Thank you for the advice! I feel comfortable and happy with the pace I have now. When I was running faster I always struggled to run for long and it wasnt enjoyable. With this pace, I really enjoy it and I added extra time on today because I didn't want to stop 🤣

[GoGo_JoJo Graduate]

I aim to be able to sing along with my music except for any uphill bits 👍🏻😁

[Elceee in reply to GoGo_JoJo]

Ahh good tip thank you! 😀

[damienair Graduate]

Your running at a great pace. Not too slow at all. I finished the plan over 2 years ago. I still run, usually 5K x 3 each week including a parkrun. My training runs I always aim to run 5K in under 30 mins usually between 27-29 minutes and I go a little faster at parkrun.

Tonight I’m going to do 10K and I’ll be slowing my pace back to 6:15 - 6:30 min/km pace.

Run at what you feel comfortable with. Slow back if you want to or need to. Just keep running.

Damien

[Elceee in reply to damienair]

Thank you very much! And how inspiring to hear you're still enjoying running and doing a 10k- wow! Must be a great feeling 😀

[damienair Graduate in reply to Elceee]

I’m just back in after my 10K run. I have not done 10K in over 3 months. I surprised myself.

The more you run, the better you get. The better you get, the more you want to run. It becomes a routine and becomes addictive. It’s still a challenge, but it’s great. I have not missed one week so far this year.

[Elceee in reply to damienair]

What an achievement well done! Gives me hope 😀 I agree with it bring addictive, I never thought that running would be for me but I really enjoy it!

[damienair Graduate in reply to Elceee]

I know me too. I was a complete couch potato 2 years ago.😀

[Deals1 Graduate]

a good pace is your pace

you are doing good, I'd say

[xx2000 Graduate]

I am also doing week 3 and I am even slower than you !!! 😅 9.5 maximum speed and 6 when walking. My app keeps saying that I am a turtle!! But I think that everyone has to find the right pace, so feel Happy with yours.

[Elceee in reply to xx2000]

Thank you how are you finding this week? I found the first 3 minute run quite hard on monday, but today I could feel an improvement. I might not be saying that on Friday 🤣

[xx2000 Graduate in reply to Elceee]

Tomorrow will be my third run. It is the same for me I find the first 3 minutes more difficult than the last ones. Saturday I will begin week 4 ... It sounds hrder!! 😅

[Elceee in reply to xx2000]

How did you get on with your last run? I just did mine and loved it! I agree, week 4 does sound a lot harder 😅

[xx2000 Graduate in reply to Elceee]

Much better than the others, but still find easier the last run!!!. I have also discover than for me, slowing down is not always the answer. I'm more confortable at my pace (which is indeed very slow) but it is not working for me to slow it more.

If it doesnot rain, I will try tomorrow W4. Just let me know how it goes for you !!

[Elceee in reply to xx2000]

Glad you enjoyed your run! Isn't it strange how it's only three runs per week, but it feels like such a big change by the third run each time! I know what you mean about pace, I seem to have found what suits me now finally. Hope you manage to get your run tomorrow, I think the weather is supposed to be nice tomorrow (well, that's what it says for Yorkshire anyway)!

[mrrun Graduate]

I aim at distance, time is completely irrelevant - unless you are a professionally trained athlete. You are not? Then time is completely irrelevant. Slower is better and you minimise the risk of injury.

[Elceee in reply to mrrun]

Thank you. No, I'm definitely not a trained athlete, just trying to figure it all out as I go 🤣

[Annieapple Administrator Graduate]

Slow is what will get us all safely to the finish line 🏁I want to graduate & then my target afterwards will be 5k in 30 mins but for now I am happy to be a🐌. Elcee what you are doing is working well! Well done on pacing yourself 👍🎈🌷

[Elceee in reply to Annieapple]

Thanks a lot Its all a bit alien to me to be running slower, but I can feel the benefits because I can run for longer without struggling. All these helpful comments put my mind at ease about my pace! What week are you on? I think your attitude towards pacing yourself is a really good one, thanks for sharing

[Annieapple Administrator Graduate in reply to Elceee]

7:1 today & loved it!

[backintime Graduate]

I would say a good pace is whatever pace you need to do to get you to the end of your run. It's a very individual thing. My happy pace is snail pace : )

[IannodaTruffe Mentor]

The recommended pace for C25K is an easy conversational pace, at which you can speak clear ungasping sentences as you run. Details in the guide to the plan healthunlocked.com/couchto5...

[Tasha99 Graduate]

10.4 km per hour is really fast isn’t it?

[Elceee in reply to Tasha99]

I dont think so lol? I'm on the treadmill though with no incline so it's not as gruelling as running outside I dont think...

[steviej99 Graduate]

Wow that's fast! Only 10% of c25k runners do 5k in 30 minutes when they graduate - 30 minutes non stop is really the target. I graduated but couldn't do 5k without a couple of walk breaks in about 38 minutes I think. 9 months later I now run 5k comfortably non stop in about 33 minutes. So it depends on how fit you are as to whether you can maintain that pace. Slow and steady is the way forward to avoid injury and fatigue . Enjoy your running!

[Elceee in reply to steviej99]

I didn't realise about the 10% thing, I thought it was just expected that you should be running 5k in the time by week 9. Thanks, makes me feel less pressured! I really do feel my stamina has improved so much already and slowing down my pace has definitely helped

[steviej99 Graduate in reply to Elceee]

Great to hear. Slow and steady is the mantra on hear, plenty of time for speed training after graduation. 😊