Week 6 R3 Complete - Thoughts on Speed

[Kamela18]

I finished Week 6 today and while I felt tired at first there was no doubt I would finish this run as I remained at a pace I knew I could complete it at (for me between 7.8-8.k).

This was the first time I had run 25 minutes in at least 7 years and still I was thinking about being 'slow'. I am now putting that to the side.

I know I am able to finish the course - and naturally thoughts go to what to do afterwards. With lockdown easing (fingers crossed) I hope to enjoy running this summer - challenging myself on speed here and there but honestly just enjoying running for 30 minutes or 5k and getting better at it - instead of thinking I should be going faster all the time. The hard bit has been getting here. The rest will come.

I guess I am just noting that already there are thoughts about whether I am quick enough. I should remember I did this to enjoy the ability to run - and that does feel good.

Have a great week x

[Instructor57 Graduate]

Quick enough for what ?

You said it already, you run for the fun of running .

I personally think speed is irrelevant as long as you enjoy your runs 🙂👍

[Kamela18 Graduate in reply to Instructor57]

Exactly! I don't know who I am competing against! Enjoying the runs will be important to keeping this as a part of my life.

[AlMorr Ambassador Graduate]

Don't worry about speed at the moment, congratulations on completing run 3 of week 6, you are now OFFICIALLY a RUNNER as your coach reminded you at the end, onwards and upwards to week 7.

[Kamela18 Graduate in reply to AlMorr]

You're right - I am just going to do the runs and enjoy them. Speed can come later - thank you.

[Rennur Graduate]

You can worry about speed once you have graduated and done Consolidation

Even then, increasing distance at a sliwish pace is one of the ways to increase speed. But you can wait for that. You are not slow even now. 5k can wait too. Just get up to 30 minutes first.

[Kamela18 Graduate in reply to Rennur]

Thank you Rennur - helpful advice! I don't know much about the Consolidation groups on here but will check them out.

[Rennur Graduate in reply to Kamela18]

Consolidation is basically repeating Week 9 runs after you graduate until you are ready to move on. It is not compulsory but advisable. Most people do about 10 or more runs, so up to a month.

[Kamela18 Graduate in reply to Rennur]

Sounds great - thanks for the info!

[IannodaTruffe Mentor]

Well done.

C25K is designed to be run/jogged at an easy conversational pace which is the optimal pace to build your stamina and develop mitochondria and greater capillary density in your body, which will improve your blood flow throughout the body.

Running fast can actually destroy muscle mitochondria, which is why elite athletes spend up to 80% of their running time at an easy conversational pace.

Keep the speed work until you have built the solid aerobic base and physical strength to avoid injury.