week 3 run 1

[markkill]

i always find the last runs of the session easier than the first do i need up my pace.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

C25K is designed to be jogged at an easy conversational pace........going faster is not necessary.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Rennur Graduate]

No.

[Rennur Graduate in reply to Rennur]

You can try to run the last one faster, but don't overdo it. I try to leave a bit in the tank to run the last few minutes faster of all my runs. But don't "leave it all out there on the pitch" as they say. It's not compulsory. You are obviously not pushing at the start so that is the right way round. Once again, yes you can go faster at the end, you don't have to, but don't go too hard and get injured! Most importantly, after not getting injured: enjoy yourself!

[John_W Graduate Ambassador]

At no time in the C25K program do you need to 'up your pace'.

90% of graduates do not manage 5k in Week 9. The program is time-based. The aim is simply to run (jog!) 30 minutes, 3 times in Week 9 - nothing more or less.

The mantra is "no pain, no pain".

[Newbie59 Graduate]

Trust the plan and read lots of comments on this forum. There are a few who have pushed too hard and injured themselves. When you are feeling good in your head it's easy to forget that your body has to catch up, and the rest day is incredibly important. Iannodatruffe has put some brilliant posts on here for new runners

[markkill]

thanks for all the advice.i was thinking if not pushing hard there would be no gain must be an age thing.