Hi all, I'm new here and am looking for some advice. I've just started Week 3 and am worried I am not moving fast enough. My brisk walk and 'run' seem very similar in pace, but I think my stride reduces when I run, if you can call it running! I'm not sure either the walk or run are really quick enough, though my Fitbit does register cardio exercise during the 20 mins.
I should add I am extremely overweight and unfit and have never run in my life, so I'm not expecting anything too impressive, but can you do this programme too slowly? Should I keep doing weeks 1-3 to get quicker before moving on or continue through to the harder weeks going at my reduced pace? That is assuming I can keep up with the increased run times from week 4.
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healthy-laughter
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Don't worry about pace. Just keep doing what you are doing and you will get fitter and fitter. You can speed up later, when your body is conditioned. Well done by the way!
Hi 👋. Well done for starting the program 👏🏻👏🏻. Slow does not matter. I’m more tortoise 🐢 than hare 😂. Just keep doing what you are doing. I graduated a couple of weeks ago and am now running each km 2 minutes faster than at the beginning. It just happened with regular running. Just stick to the plan. I look forward to reading your graduation post 😊
Well done for getting started and keeping going. Pace will increase over time, I don't run very quickly at all but I run! Be proud of what you achieve 🙂
No please dont try get faster you will enjoy it much much more and succeed without injury if you keep to your natural pace... have a look at japanese slow running video... and keep smiling you are definitely on the right track...
Hi, I have just started week three as well! Got my second run today I feel the same as you - I almost feel like I'm cheating or not going to see any positive change if I go too slow, but everyone on here has advised me to keep my pace down and when I do I enjoy it so much more. I sometimes go faster and faster because I'm mental and it does mean I almost don't finish the run/put more strain on my body than I need to.
I am overweight as well and never run before! Good luck to us
Thank you all for your great advice. I will stick to my 🐌 pace and just keep on getting out there. It's lovely to hear from people who are and have been going through the same thing. Good luck Sally for today.
Exactly the question I was going to ask. I'm doing C25K on my treadmill as I don't like walking or running on my own through quiet areas. The first time on C25K I increased the treadmill speed and nearly fell flat on my face and skidded off the treadmill. Now I leave it at the same steady 3mph speed and jog instead of walk and I'm doing fine. Although I'm thinking next time I might increase it to 3.1 or 3. 2 for the run part.
That's a really helpful explanation of the difference - thanks. It's puzzled me that my very slow running pace still gets my heart rate up in a way that walking fast doesn't. Have continued doing consolidation runs these last three or so weeks at a fairly steady pace - just about making it to 4km in 35 mins. It's dawning on me that achieving 5 km will have to be a long-term goal - maybe for the winter when it's cooler. Combo of heat, covid-anxiety, rubbish govt etc not helping my pace!
Just go as slow as you like as long as your moving/running. C25k is to do the time and not the distance. Slow means you look after your joints, muscles, tendons, and ligaments, and help to stay injury free.
After graduation you will have a period to consolidate then with confidence try faster and further.
Hi, I've done 44 runs (or slow jogs!) now and my pace has not increased but I can now jog for 37 mins. I can say that once my breathing is even I can happily jog on but when I try to increase my pace I become breathless and can't continue for very long. It's been a really useful question because some of the previous answers have helped me understand more.
Hi healthy-laughter you're doing great. Even though I've not usually been bothered about my slow pace, last week I had a blip and felt a bit deflated by my pace so I posted a similar thing on here about 'how slow is too slow'. Wow, the encouragement and support given me soon got me back on track and realizing that you go at your own pace and that you're bloomin bloody marvellous for just getting your butt off the couch and taking up the challenge. You're doing great, good luck with your progress.
You are doing something incredible, don’t sell yourself short! This programme is all about learning to run for longer and longer times, not faster and faster speeds.
It is so much better to go slow and steady and be able to run for the specified times than it is to try to go faster and not be able to make it to the end. As your body learns how to run you’ll find it gets easier to physically run, but the longer distances mean you may find your pace slows because you’re pushing your body to be even more incredible.
The mechanics of running and walking are quite different, so it doesn’t matter how slow you go, just keep going! 😄
No it's not a race, you have already achieved something by getting back off the couch and out there.
A lot of people misinterpret C25K challenge, and think that the object is to run 5K in 30 minutes but it's not.
Ok if you can do that at the end very well done, but the main objective is getting out there.
I graduated almost two weeks ago and none of run's are quicker than what i did in the program, but I'm enjoying them.
I either keep running until i cover 5K, or just for 30 minutes, gradually I'll increase the distance and the time, but not at the risk of making it feel like a chore and losing the enjoyment factor.
This is brilliant. Covers questions I wanted to ask. I start on Monday on a treadmill like IssyKL and my worry was that I wouldn’t last the first run. Colindbaggie makes a great point - I want to enjoy getting back to fitness.
Hello everyone Well after all your positive encouragement and advice I went out for my w3r2 jog today with a smile on my face and my posture realigned thanks to Japanese running man. I was marginally slower than last time (didn't finish my normal 2 mile circuit by the end of the run) but never mind it just meant I kept walking for another few minutes. It's liberating not worrying that I'm going too slow. I'm moving and looking up, not at the pavement. Thank you all for making me feel good about myself X
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I feel the same as you - I almost feel like I'm cheating or not going to see any positive change if I go too slow, but everyone on here has advised me to keep my pace down and when I do I enjoy it so much more. I sometimes go faster and faster because I'm mental and it does mean I almost don't finish the run/put more strain on my body than I need to.
Am I too slow for a 'Park run'?
If you think you are running too slow 
If I can do this you can too - slow and steady 
How slow is too slow?
How slow is too slow?
