In the middle of C25K

[towardsfitness]

Hello All

I am 38, male weighting 75kg and have not been into running for more than 20 years

I started C25K about 5 weeks back with a strong determination and just did my Week 6 Run1 today. It feels great to have come this far and it hasn't been easy especially since I have abused my body over the years without fitness activities. I was surprised to discover the below:

1. Before I started C25K, a brisk walk used to get my heart rate up to 110-120. But now, this doesn't happen. I mean does this indicate I am getting fitter? A little bit of jog to catch my train used to have me panting frantically

2. My runs are slow(haven't been able to increase my pace). I would say my walking and jogging speed are the same at the moment. I could only cover 1km in 9.5 mins. By this pace I would need 48mins to cover 5K. Is this alright or do I need to up my pace?

I fear I may not finish my run if I up my pace. At this pace while I may manage to run 30 mins on the trot by Week9, I may still only be doing about 3Km

Thanks for any advise

[Grannyhugs Graduate]

Well done for reaching this stage in the plan. Dont worry about times and distances at this stage. Your running HR is really low, I have that just standing up! I did what for me was a slow run today to keep my HR around 160 but I'm much older and everyone has different HR. Concentrate on following plan and reaching your 30 min run.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

You are doing great, no need to speed up.

This is all about building stamina and strength.....speeed can come later.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Yes, of course your reduced heart rate is because of the exercise and the rewards will continue to come, as long as you keep running.

Enjoy your journey.

[LeeU Graduate]

Don't worry about the distance, only around 10% of people who graduate actually hit 5k in the last week of the program.

I think the furthest I ever got on the later runs was around 4k, I have since graduating, hit 5k regularly since then.

[towardsfitness Graduate in reply to LeeU]

Good to know. I was beginning to think my runs were pathetic when I realised my pace was too slow. I will keep going without aiming to be too fast

[LeeU Graduate in reply to towardsfitness]

No run, time, distance, etc is pathetic, it all counts.

I went out with my wife the other day and did 25 minutes, in that time we covered 2.4k, 1.5 miles, a couple of days previous I had run on the same path for 28 minutes covering 2 miles, I'm not bothered that the run with my wife was slow, it was a run.

Just kick back and enjoy the runs you do, the only pressure that will be applied is the pressure you put on yourself.

Slow and steady always gets you to the end of the run.

[Elfe5 Graduate]

Welcome & very well done, you are doing great! 😄

Speed is irrelevant for now. Enjoying & being comfortable enough to keep going through each run are much more important. If you want to, you can think about speed later, after C25K. 😄

[Mummycav Administrator Graduate]

Hi towardsfitness , well done on getting so far in the programme...please don't worry about times and distances yet, if at all...once you've graduated that is the time, if you feel you want to, to improve times and distances etc but really a 50 min 5k is just as far as a 28 min 5k

[towardsfitness Graduate]

Thank you all for your kind words. I won't overthink on distance/speed anymore. Will stay focused to finish off C25K

Once I completed my run today, I ran a further 10 mins. I will need to keep myself from getting too excited