How fast you guys run?

[Don_Pedro]

I am redoing the C25K. Started it 3 years back when I was pretty out of shape and carried a lot of fat on me. It wasn't long when I went down with a knee injury and had to abandon the program altogether.

I am in much better form now, lost all excess weight and do heavy gym sessions a few times a week. My cardio conditioning is pretty poor though so I started the C25k again.

I just finished run 3 of the second week and am a bit confused. By the end of week 2 I have gone over 4 kilometers already. I realise that my speed may drop as the runs get longer, but looking at the distances in early weeks, i will likely go well past 5k mark in week 9

hence the question - how fast you guys run? and how fast do you walk?

[IannodaTruffe Mentor]

Do you want an answer from a fit 80 year old or a twenty year old with a chronic breathing condition?

Welcome to the forum and well done on your progress.

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

in which you will find the advice to run at an easy conversational pace.

It really is not important what pace others run at, just that you are running at a comfortable pace.

Enjoy your journey.

[Don_Pedro Graduate in reply to IannodaTruffe]

thanks a lot. it is a very interesting read. Especially the piece about the heelstrike. I have been followig this advice the first time around and picked up a painfull knee injury. This time I also insist on heelstrike as advised in the podcast and can already feel a big strain on my knees. I really wonder why they did not remove it from podcasts as it is simply dangerous. Will adjust my strike now to a safer one.

[AlMorr Ambassador Graduate]

C25K isn't really about speed, sorry about your knee injury the first time you tried it, I am glad to see that you are having no problem with injuries this second time round, congratulations on completing the first two weeks.

Having lost excess weight and gym sessions seems to have paid off.

Slow and steady is the mantra slogan here on C25K, no need to hurry in any of the runs.

Only 10% of people who have ran W9R3 of C25K and graduated have ran a sub 30 minute 5k

Onwards and upwards to week 3 😊👍

[RunningMigster Graduate]

Welcome to the gang.

Dont worry about speed or distance. Despite the name of the program, the intention is to get you running 3x a week for 30 minutes.

Crucially, the program is designed to get you to that point with minimal risk of injury. Hence the build up over weeks.

Dont worry about what others are doing. Everybody does it in their own way at their own pace. Just make sure you're not out of breath when you're running and you keep to the plan, rest days and all :-).

Happy running

Mig

[SueAppleRun Graduate]

We run really slow and are in our sixties everyone is different