W4R1 but slow.

[MJP458]

So I’ve just run for 16 minutes, I’m quite happy with that. I did go slow as prompted by Jo as to complete the run. I have followed the same route on all on my runs so far which is 5.4km and enjoy the walk home when the running stops. I was however disappointed with my time which was 44.38 and 6 seconds slower than W2R1 when I only ran for 9 minutes.

[Granspeed Graduate]

Don’t worry about it! The aim of the plan is to get to 30 minutes of steady running, and the distance doesn’t really matter. A few vigorous folk will get to the 5K mark in 30 minutes by the end of the plan - most will be young and/or have a sport background that they’ve let lapse. But calling the plan “Couch to 30 minutes of Steady Running” just doesn’t have the same ring. 🤣🤣

For most of us, 30 minutes came first, then 5K. And eventually, faster 5K. I will never get to a 30 minute 5K, I assure you! But I’m a happy runner.

Lots of things affect your distance on any one run - weather, terrain, your current body health, and the pattern of walk & run, to name but a few. It’s all part of the build up. (The walking builds stamina too, as long as it’s brisk.) So walk fast, run slow, and enjoy your progress through the sessions, and let the ins & outs take care of themselves for now. You’re doing fine! 👏🏼👍👏🏼

[MJP458 in reply to Granspeed]

Thanks for that, to be honest this was my favourite run to date and the first time I have actually felt like I can do this.

[Shepsbird Graduate]

I’m rubbish with advice so don’t have any but revel in what you have achieved!

[MJP458 in reply to Shepsbird]

Thank you 👍🏽

[Buddy34 Graduate]

You may notice that as the running parts get longer your pace will slow down and that's a good thing. Keep going as you are. Well done you 🤗

[MJP458 in reply to Buddy34]

Thanks Buddy 👍🏽

[LeeU Graduate]

First off, you are doing great, no question about that. As others have already said, don't worry about speed or distance, it's not important yet. What is important is you getting to the end of each run, even if you are slower than previous weeks or even days.

As the time running increases you may not be able to hold the same pace as on shorter intervals, I know for a fact that on the first time I tried C25K I got very disheartened as I couldn't finish the week 3 runs and if I'm honest, I was very close to quiting thinking this wasn't for me BUT I was given a piece of advice by Oldfloss that helped me, 3 simple words:

Slow and steady.

As Granspeed said, there are only about 10% of people who do the program that manage to do 5k in 30 minutes, my first ever 5k took me nearly 50 minutes but I didn't care, it was 5k more than I'd ever run in the last 30 years+

Just keep doing what you are doing, don't be afraid to slow down a little more, the aim is to finish the run, not to set a new distance or personal best on the speed, etc. Just go out and try to enjoy the runs.

[MJP458 in reply to LeeU]

Thank you, and yes I am really starting to enjoy the longer runs now. Slow and steady it is 👍🏽

[Oldfloss Administrator Graduate]

Slow is perfect, slow is the new fast... Slow gets us where want to be.

Relax, enjoy and carry on with what you are doing, except.. try to forget speed and distance.

Time for that when you have graduated

Slow and steady

[MJP458 in reply to Oldfloss]

Thank you.

I did feel like I was sort of in a rhythm, I am enjoying each run and will forget about speed/distance. I will probably not bother using my maps for a while.

[RunningMigster Graduate]

Fantastic, well done.

I was also worried about speed until my wife pointed out how obsessed I was with it.

It really doesnt matter. The program is there to build up your duration. Conquer those 30 minute runs and then you can start to worry about speed, distance or anything else you like.

Until then, just do what that voice in your ears tells you to do. :-). One foot in front of the other until you're told to stop

[MJP458 in reply to RunningMigster]

Them wives eh, they are always right aren’t they 😂. It’s funny because 3 weeks ago I could never image running for 5 minutes solid and now I’m disappointed I have done it quicker. #OBSESSED Slow and steady up to 30 minutes it is.

Thank you

Michael

[RunningMigster Graduate in reply to MJP458]

Haha yes, I've also learnt to accept that the wife IS usually right