Just a quick and probably unanswerable one... what is a decent time for doing mile times in W5R3? I did 1.98 miles in 20 mins, so an almost exact 10-minute mile. Hardly a sprint, but I found it perhaps a little too quick at my stage in this prog, and in my 6th decade on the face of this wonderful planet.
I shall slow down and ignore distance and just do the times. As a positive, my 20-minute run took exactly 20 mins!!!! Not a second more, and not a second less.
The best and recommended pace for C25K is one at which you can speak aloud clear ungasping sentences. This pace is the most effective one to build stamina and endurance whilst keeping injury risk minimal. That pace is individual to each and every runner.
This post about breathing explains the science behind the principle healthunlocked.com/couchto5...
Thanks. I was on my own, but I could manage to pass the time of day with the local sheep!! A rather one sided conversation... and something that speaks volumes about the effects of lockdown😁 Overall I feel fine 24 hours later, but tomorrow's run will be the acid, or lactic acid test.
You really should not be generating much lactic acid if you are running at the correct pace.
So far I've not had any sore legs, and I hope I keep that up. I WILL run more slowly tomorrow. As we all know, it isn't a race. When I get to the last week and graduate I will be happy with any distance as long as I run 30 mins. Happy running yourself, and I hope you are getting better.
A 20 minute run in 20:00 mins is awesome 😁🏅 Hat's off!
Thanks. I was pleased😁 My next real goal will be to complete 5k in 5k etc...
Any time is good, pace is not the goal here. Completing it, is the only objective.
just keep on moving through the program at your own pace. When you graduate then you can look at pace. The only competition you have at the moment is with your mind.
It will try and say you are too slow or you are not going to make it.
By week 5 you know the plan works and you just need to trust yourself.
High five getting this far!
Thanks! I am so pleased I have got this far. I small hiccup when it went cold and we had oodles of ice, but that had now gone. No more excuses, and a Spring of running to look forward to.☀️
A decent time is one you can comfortably do. A ten minute mile is fast for someone who is just starting out.
Your pace was 6'17"/km. That's a little faster than I would be comfortable doing 5km currently. I have done it faster (and been injured). However, I can sprint much faster than that. I did a 15km run at a pace much slower than that yesterday (7'26"/km). Others think even that is fast. My point? It's all relative.
Gauge for yourself here: healthunlocked.com/couchto5....
like most have said don't worry about the distance its the time that you have ran for..it gives you great stamina...im about to do W5R3 - (third time round) on Wednesday and really enjoyed the satisfaction of running for 20 minutes without stopping... just enjoy the success without putting any pressure on yourself...
The right pace is the pace that is right for you. It will take a few attempts and some days are better than others. Just don't go for PBs on every run.
Thanks. I'm afraid the nearest I get to PB each run is Peanut Butter!!
With jam
Bovril and strawberry jam on toast... Mmmmmm. But I digress as my idea of a PB is anything above walking pace!
🎓🎉 graduate, good times, come on 🎆 🎓
What time would be good to move on 
Long time no post but all good 
Week 5 You've been good time to say goodbye...
The good and the bad 
