Help! On Week 8 but still running really slowly

[Wonderdust]

I calculate the distance and speed of my run each time but have not been able to get over 4.5 mph. I am not overweight but am really sweaty and unable to have a conversation during the run, so I’m working to my max. Any tips?

[AlMorr Ambassador Graduate]

Slow and steady is the mantra slogan here on C25K, you don't need to run quickly, drink plenty of water the day before you run and also just before you run, onwards and upwards 🏃🏾 👍

[Wonderdust Graduate]

I keep telling myself that but I expend so much effort I was hoping for a different strategy!

[Cheeky450 Graduate in reply to Wonderdust]

Don’t worry about speed, just enjoy it, you’ll get faster later

[BigDorris]

I wouldnt worry about pace. I run stupidly slowly, it is the only way i can run throughout the entire time program, whuile still be able to breath. I am hoping to complete the C25K program and then start doing sat morning park runs. Hopefully in time pace will pick up but i don't see it as important at this stage. good luck

[IannodaTruffe Mentor]

If you can't have a conversation while running then you are going too fast, as explained in the guide to the plan. This slow pace builds stamina and the aerobic base needed to run fast............but you haven't got there yet, so slow down.

Speed is irrelevant........C25k is a duration based programme.

Running makes you sweaty, it is how the body cools down, so make sure that you drink a minimum of 2.5-3 litres of fluids each and every day, to aid the cooling.

[Wonderdust Graduate in reply to IannodaTruffe]

Thanks everyone I’ll try to keep optimistic - at least I’m on track to graduate soon.

[RunningMigster Graduate]

you're off the couch and running! That's the only thing that matters.

Don't worry at all about speed.

Just enjoy it

Mig