Week 7 run1

[Kevin4]

Good morning guys, I’ve just completed w7r1 and found my pace as usual after about 10 min . Considering 7 weeks ago I struggled to run for 1 min, its all good . In the 25 min run today I managed just over 2.6 miles / my pace being 9.6 min per a mile , is that too slow ? I’m also taking two days rest in between these longer runs as I feel stronger that way is that a good idea as the plan recommends every other day ? I’m in my 50’s and really want to finish this program without injury and make running a way of life in the future as I’m loving it

[Magellan Graduate]

That's 6min per km. That's a faster pace than most C25k-ers do. You shouldn't be aiming to keep that pace on your 28 and 30min runs, go a little slower. But you'll still be on course to get further in your w3r3 than most people get. Only 10% of people manage a 5k on their final week, and you will probably just miss that, which puts you in the top tier of the bottom 90%

Enjoy the last two weeks. If you like to look at your pace data then that's fine, but at this stage you should be looking at it for interest only, don't use it as a target... or if you are going to have a target pace, make it slower than your 9.6 minutes per mile. When Mo Farrah started doing longer runs he slowed down. Slowing down is not cheating or a defeat, it's sensible.

Taking two days for resting is a good idea. It's not going to make the programme any less effective, it's always sensible to do whatever makes you feel stronger, and you can injure yourself by not resting enough between runs.

[Kevin4 Graduate in reply to Magellan]

Hi Magellan , thanks for replying to my post and I will take your comments on board and try to slow down a bit ,

[nowster Graduate]

That's 5'58"/km. You're fast! At that pace you're going to do over 5km on week 9.

Slow down a bit.

Yesterday I averaged 6'15"/km on W7R3 (mostly downhill), and that was probably too fast at this stage. I'm also in my 50s.

Taking two rest days is great! You could even have a week between runs if that suited you better.

[Kevin4 Graduate in reply to nowster]

Congrats on getting to W7R3 , I will try and slow down a bit , it’s difficult to gauge when I’ve never really ran before this and I’m always on my own when I run , I honestly thought I was running to slow , good luck for your next couple of weeks mate

[BonniesRest Graduate]

Worth remembering that while going through c25k the advice is to run at a pace where you can talk at the same time. I think at this point it’s about building up stamina, and speed can come later as you start to consolidate. Be kind to yourself, you’ve done great so far!