How do i increase my pace

[Cantrunforabus]

I am on wk8 run 2. My pace is soooo slow that i probably walk faster than i run ! I am at the minute, just concentrating on getting to the end and im worried if i go too fast i wont finish ! Any tips to increase pace without collapsing !!

[Roxdog Graduate]

Well done for nearly finishing the programme! Please don't do anything about your pace, it seems to have served you well. Lots of runners, including me, get concerned about their pace and start thinking about running 5k etc. Running slowly prepares you for longer and faster runs later on.

Just keep doing what you're doing and you will also remain injury free. Good luck.

[IannodaTruffe Mentor]

You are finishing the runs, that is all that is asked of you, so well done.

Forget about speed........it will come in time.

Only a small proportion of graduates from this forum who responded to a poll, managed 5k in 30 minutes by graduation healthunlocked.com/couchto5....

Graduation requirements are that you complete three thirty minute runs, regardless of distance.

[Cantrunforabus in reply to IannodaTruffe]

I read that unless your pace is below 15 then its not productive to run because a brisk walk is around 14 so im starting to worry that my hard work is all pointless 😪

[IannodaTruffe Mentor in reply to Cantrunforabus]

What does the 15 you mentioned represent?

15 what?

[Cantrunforabus in reply to IannodaTruffe]

Baseline fitness 15 mins per mile pace or 8 km mile pace.

That walking is more efficient than running up to about 13 mins per mile. So running lower than 14 mins per mile is unproductive. I just googled a beginners guide to increasing pace. My current pace according to my fitbit is between 15 and 17 mins per mile.

[nowster Graduate in reply to Cantrunforabus]

I suggest that that guide you're reading is not for beginners.

5km is not the target here. Running for 30 mins (at any speed) is. As long as both feet are off the ground at some point in your stride, it counts as running.

[Cantrunforabus in reply to nowster]

Thank you. I am really enjoying it, just worried im going too slow for it to have any benefit thats all

[nowster Graduate in reply to Cantrunforabus]

You're enjoying it. Exactly! Stuff the pace.

[Cantrunforabus in reply to nowster]

Thanks x

[IannodaTruffe Mentor in reply to Cantrunforabus]

Running slowly is not unproductive........it may not be as effective as being slightly faster, but the only way you are going to build your speed is to build your baseline fitness and get your body used to a running action is to continue, however slow that is.

Our recommendation (see the guide to the plan) is that you go as fast as you can manage and still speak clear ungasping sentences........if you cannot, you are going too fast for your current fitness rate.

Forget the numbers.

[nowster Graduate in reply to Cantrunforabus]

My Brisk Walk pace is about 10min/km. What units are you using?

[Cantrunforabus in reply to nowster]

Miles per min on fitbit

[Elfe5 Graduate]

I agree with everyone else- don’t worry about it for now.😀

As you continue to run & your legs build up the miles, your fitness will improve & you will become faster naturally. However... if you want to work on speed later, then you can... ...when your runner’s legs are more experienced.

I run slowly- a very similar pace to my fastest walk- but I am much fitter than I was a year ago. 😀

[Cantrunforabus in reply to Elfe5]

Thank you x

[Speedy60 Graduate]

The difference between running and walking isn't pace. When walking, your body doesn't break contact with the ground. When running both feet leave the ground at some point during your stride. The force of hitting the ground with each single leg in turn puts huge stresses through your body and it will take time to adapt. Be kind to your body and give it that time. It's the surest way to avoid injury.

If you want to increase your stamina, which will ultimately increase your speed, you could try a few hills, but they're a killer when you're starting out (still are, for me). Personally, I think you're doing great as you are. Good luck.

[Cantrunforabus]

Thank you x

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Do not get hung up on pace! My fast walk would be a runners pace I’m sure but that’s just as it’s so much easier than running or jogging. There’s not a lot of effort in walking even at a fast pace for me. I am roughly the same pace fast walking as I am jogging around the same route and I am shattered after my jog and energised after my walk. So obv my body is working a lot harder to jog at that pace. I’m working on my endurance first, to be able to jog for 45 mins, my goal was 30

But it’s changed now as I’m week 8 run 3 and already can jog for 28, so after graduation I’m

Just seeking more terrain covered instead of faster . I’m sure as that distance becomes easier I will go faster doing it x it’s only logical x enjoy your runs and the feeling of accomplishment of completing them, don’t set more goals until this one is complete x enjoy!