W2R1

[FreedomToRun]

Just done!! Found it tougher but bit of knee pain. Also did 1.8 miles in 28 minutes include the walking bits so seems really slow. Don’t know what pace I should have. Or shouldn’t I worry at this stage?

[AlMorr Ambassador Graduate]

Congratulations on completing week 1 of C25K and run 1 of week 2, perhaps you could give yourself a few days off running because of that knee pain, you ran a little more than you should have, perhaps that is the reason for that knee pain. Onwards and upwards to run 2 of week 2 once the knee pain heals, try and keep to the program with no more extra runs.

[IannodaTruffe Mentor]

The guide to the plan has advice on minimising impact, stretching after every run and strengthening exercises, all of which will help.

If any run is tough, just slow down.

Well done.

[UnfitNoMore Graduate]

You should have a pace that both completes the run, and has you smiling at the end... no more, slightly less if you need to. It’s all about finding a happy comfortable conversational pace. Your run will never be about a distance or pace on an app or watch... your run will always be about what it does for you and how good it feels to get the job done. If you’re finishing it feeling smashed, slow down... if you’re finishing feeling awesome, that’s perfect. There’s no numbers I can give you for that.

Great job. Check out some strength and flex exercise for any areas that need strengthening (strength and flex forum and pinned posts here)

Enjoy run 2

[Whitto1539]

Well done!👏👏👏

1.8 miles in 28 mins might seem slow to Mo Farah but it is Ferrari pace to the millions of people sitting on a couch and doing nothing! I think it’s a very good standard for week 2👍

Just do YOUR pace and run with a smile😀😀

Keep it up

[pippkins Graduate]

Well done!

And no, a fast pace is NOT important at this stage - just getting out and following the plan at a //comfortable// pace is all you need to do!

Save worrying about your speed for when you graduate

[FreedomToRun Graduate in reply to pippkins]

Thanks for all the comments. Will stick with what feels comfortable!

[Belushi Graduate]

It is really unimportant how far you cover, concentrate on the time. You are doing well. Follow the program and you will get a great sense of achievement. Worry about your pace some time after you graduate (if you want). Keep it up

[MoliJ Graduate]

Well done I have had a a few niggles in my left knee on the inside. I now do lots of squats and calf raises and a few other exercises on my non running days. The pain has now gone 🤞🤞🤞. I am on week 6.

[FreedomToRun Graduate in reply to MoliJ]

Great. Will try that. Must admit left knee inside feels sore and I’m on a rest day today so hopefully the exercises will help! Thanks for the encouragement and tips!