Hiya,
To reply myself: I think I nearly ran backwards, that is how slow I ran! But the run went rather well, despite the cold wind cutting through my clothes. I actually wished there was a third repetition and I sneaked in an extra 1 minute run before the cooling down!
I am a very little bit apprehensive for week 4, but at the same time I am also looking forward to it. I hope it will go as good as today 😁
Cheers, Evy
Sounds like you had bit left in the tank which is good. Really good going and roll on w4 👍
Was it *this* slow ? >>>>
youtube.com/watch?v=9L2b2kh...
I think I am close to it, yes! Maybe just a sliver faster as I do still pass walking people, but I come very close I think.
I do land on my heels though, I always have. To land on my forefoot I have to make some really weird movements which make it impossible to 'run'. I never understood how someone can NOT land on their heels. It seems physically impossible to me...
Excellent! In which case you're going at the perfect pace.Carry on as you are.
👍
I'm no runner as yet so pinch o salt etc, but I've managed to go from heel striking to landing on the balls of my feet with the heel padding down after. Felt really weird at first and I was over doing it some, like I'm up on my toes prancing down road 😅. I found listening to army marching drills helped (ex: hardwork on YouTube) me to shorten my stride and up my cadence, I used to have long slow strides thudding down on my heals. Found using my upper body to keep in time with the SgtMaj worked, the legs kinda just sorted themselves out landing underneath me rather than out in front. Hope that helps, this is my second attempt at c25k, reached week 7 before a knee injury, probably caused in part at least cos I was running to fast. Atb
This is the one 😁 youtu.be/hbzJnncsK18
Sounds to me like you're absolutely smashing it BlackScorpion!!💪My top tip for a mid foot strike, is to shorten your stride? I'm no expert, but it fell into place for me when I mastered short strides, foot landing in line under your knee? Does that make sense? Took me a long time I admit, and months of running when I was literally concentrated only on exactly where I was putting my feet each stride. Had to go very slowly.........but my pace is tortoise rather than hare in any case so.....🤷♀️ and, now that my brain/body knows how to do it, I get to look at the scenery, sing along to my tunes etc....it was well worth it. Go to it you've got this!😊
You can't run fast, or at least faster, until you've learned to run slow. Slow builds up your stamina, cardio and forgotten muscle groups. Slow prevents injuries. How slow is slow? Remember Michael Jackson's moonwalk? Or Neil Armstrong doing the real thing? Running slow should be slower than that.
Well done. Enjoy it.
Well done BlackScorpion 👏🏻👏🏻 it sounds like you paced yourself well as you still had energy left at the end of the run, don’t be apprehensive about week 4, trust in the plan it works 👍
Can you go too slow?! 
W5 R3 Easy when you go slow
If I can do this you can too - slow and steady 
Slow 5K
