Week 5 Run 3

[Jhappies]

I was dreading this run but I did it! I think I have the willpower to keep running, albeit I’m not the fastest. Any tips for quickening up my pace?

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting that milestone run under your belt.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing.........no need to speed up, C25K is about building stamina, which happens most effectively when you run at an easy conversational pace.

Stay nice and slow for W6R1, it catches many out.

Enjoy your journey.

[Annieapple Administrator Graduate]

👍👏🎈Great feeling isn’t it & you are successful because you keep it slow! Keep that up in W6

[Granspeed Graduate]

Don’t worry about it! C25k builds stamina. Stay with the plan and it will work for you in the end. Only about 10% of us actually get to 5K in 30 minutes by the end of the Plan. But once we are running steadily & regularly, most of us get to 5K in our own time. After that, increases in speed seem to come along either naturally or with a bit of training. So stay at your natural pace & avoid injury. Speed will come later. Happy running. 👏🏼

[iain-strachan Graduate]

The pace will come on its own. As everyone says don't worry about it. I redid C25K this year after a two year gap of slobdom (personal reasons + injury). I noticed my distances covered in C25K this time were quite a bit shorter than last time. And when I started doing Parkrun again, the times were slower than the single parkrun I did in 2017. But four weeks steady improvement led to me beating that time.

Just keep plodding at a comfortable pace, and gradually the pace that feels comfortable for you will increase without you even noticing or striving for it.

[AlMorr Ambassador Graduate]

Just be careful about runs 1 and 2 of week 6, take those two runs especially carefully and slowly as there are interval walks and runs.

Congratulations on completing run 3 of week 5, that is a milestone run with C25K, well done. 😊 🏃