Speed at week 5

[Medirun]

My next run is the dreaded 20 mins of run 3! I keep seeing advice to take it slowly but what does that mean? I run on a treadmill at around 7.4kph - is that too slow by this stage?

[Granspeed Graduate]

Not too slow - don’t think such a thing exists for us! 🤣 I run outdoors, so no help with numbers, but if I think a run is going to be challenging I usually think: “A bit slower than usual” and then after a while, if I’m starting to gasp, I slow down some more.

So many factors affect running pace, especially in these early stages, that I think no one can speak for anyone else. I like to feel on top of things, so always start slower than I think necessary and then push on a bit if everything’s fine. You should be ready for Run 3 anyway, after your buildup, so don’t fret! You are ready for steady running. 👍👏🏼 Lots of folks find it easier than intervals, as your body settles into it more steadily. Just focus on duration and stamina, not speed - hence all the advice not to set off too fast. 😊👍

[Irish-John Graduate]

"Stupid Slow" for Usain Bolt would be Hyper Speed Earp Factor 10 for me

"Very very slow" for me is still a darn sight faster than sitting on a sofa

Yes, I like when I get a PB - but actually enjoying my Run is what is important If I push too hard, it doesn't last - but if I "cheat" and don't push a little it doesn't feel good either

I have very little experience on a Treadmill but basically I do the usual - when I notice my breathing getting ragged, slow down, when I find myself thinking I'm surely going to break into a walk, I pick up the pace.

Absent a Coach urging me in, or a heartfelt ambition to crack a certain time/distance - I run so that I don't dread going out for another one, or get so bored I won't bother

I hope this helps. I do believe that comparing is the thief of Joy in any pastime or quest, but apart from that I just see where and in what manner each run takes me

Wishing you many happy miles in your future

[Brooko Graduate]

Hi I have just done week 5 run 1. My happy, conversational speed is 7.2kmh so if you are too slow I am slower. 😂 I was told forget speed and distance it’s just time on legs and then the rest will improve over time. I will follow your feed back with your interest 👍🏼👍🏼

[Womangolfer Graduate]

I have just done week 5 run 3 and I was dreading it. I have no idea about pace as I don’t think that is my main concern. Go for it , I really didn’t think I could do it but it is such a buzz when y complete the challenge.

[steviej99 Graduate]

7.4 kph is absolutely fine if you feel comfortable. If you are breathless after 15 minutes then it's too fast but there is no such thing as too slow until after you graduate. c25k helps you get to 30 minutes non stop running and that is the only goal. Plenty of time to increase speed and distance after you graduate. The only thing that will stop you now is fatigue and injury so to avoid these two bedfellows keep it slow and steady. Go faster if you want, the good thing about the treadmill is that you can get that steady incremental increase, just remeber that you are training not racing and 60% of your max is just great for this

[LeeU Graduate]

Ignore what speed you are running at, as long as you can hold a conversation while running then you are running at the right speed, if not, slow down.

The main thing is to finish each run, as the run lengths increase don't be worried about having to slow down a little, once you graduate you can then work on speed, distance, etc.

7.4kph would give you a 5k time of a little over 40 minutes and that's really good, only about 10% of graduates actually hit 5k in 30 minutes, I know I never did.

[Couchpotato2 Graduate]

No!! Any speed is fine, I found that by going a little slower than usual i could go much further. Have fun

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and explains the recommended easy conversational pace.........which is different for everyone.

Enjoy your journey.

[Medirun Graduate]

Thanks for your encouragement everyone - I’ve just completed week 5! I actually lowered the speed slightly as I was pretty intimidated by the 20 min run, not least because two months ago I could barely run for 20 seconds!

[Buddy34 Graduate in reply to Medirun]

You did it . Well done you 😊😊