Hi.I’m about to begin wk9 (!!) but have had a week off. Is it ok to slow down every 10 mins, or does that mess up the progress? Thanks Vic

[VicFret]

Is it ok to slow down every now and then during week 9 runs?

[___FIAWB___ Graduate]

You can adjust your pace at any time so that you are able to keep running. It is not the speed that matters, it is the time for which you are running that is more important. Note, you always have the option of redoing one or more runs from week 8 (or any other week) if you need the reconfirmation you are ready for Week 9.

[VicFret in reply to ___FIAWB___]

Thank you For that. I have repeated a couple of the weeks in the past and that’s helped me to get to week 9. I feel I can run for 30 mins, just not at the same pace and would need to slow every now and then. I was worried I would mess up my progress! Thank you for the reassurance.

[___FIAWB___ Graduate in reply to VicFret]

I tend to slow down a little every time there's a break between songs and I can hear my breathing

[VicFret in reply to ___FIAWB___]

That’s a good tip. I’ll use that one. Thanks 👍🏼

[IannodaTruffe Mentor]

If you feel that you have to slow down every now and then, then you are probably running too fast.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable and in no way diminishes your body's adaptation and development.