How slow is slow?!

[Bluefly]

Trying for the third time. Gave up halfway through the first time, second time didn't make it past week 2. Have just finished week 1, on treadmill this time and have realised what everyone says is true, was pushing myself too hard before. Setting the speed to a fast walk and leaving it there when I break into a jog means I am not struggling as much. And I've enjoyed it! But I'm covering less than 3k, so the chances of me running 5k in 9 weeks is unlikely! At what point should I try to speed up? Feel really happy this time round as looking forwards to next time rather than dreading it!

[Instructor57 Graduate]

Simple answer is DONT speed up !There is no requirement to run 5K in week 9 despite the catchy title of the program .

Have a look at this .

healthunlocked.com/couchto5...

[Bluefly Graduate in reply to Instructor57]

Thank you, that link is really helpful

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

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.

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.

[Bluefly Graduate in reply to IannodaTruffe]

Thanks

[nowster Graduate]

The biggest problem with a treadmill is that it dictates your pace and you can't "run to feel" from moment to moment. It can also mean you unintentionally go faster than you should.

On the other hand, dialling in a slower speed does prevent you zooming off at the start of a run at a pace you can't later sustain.

Don't try to go any faster than you're doing at the moment. You don't have to run 5km to graduate.

When you've completed the programme you can experiment a bit with shorter, faster runs.

However, the safest way to improve your speed is simply to put the miles in at a comfortable pace. It sounds counter-intuitive, but it works. My comfortable "not straining" pace has sped up by about 20% in the last year.

[Bluefly Graduate in reply to nowster]

Thanks, it does seem counterintuitive, but will stay as I am and just keep going!

[IannodaTruffe Mentor in reply to Bluefly]

It is counterintuitive, but you develop your aerobic base at at an easy conversational pace, not by pushing hard, which can actually damage your development, as pointed out in this FAQ Post about getting faster healthunlocked.com/couchto5...

[Bluefly Graduate in reply to IannodaTruffe]

That is reassuring, thank you, feeling optimistic

[Ashleev Graduate]

You’ll get to 5k when you’re ready. I did C25K 5 years ago, and still keep up with my running. I’ve focused less on pace, and more on distance. When I first finished the programme and did a 30 minute run, I kept going and I ran 5k in around 37 minutes. Don’t worry about getting your pace to 5k in 30 minutes. Just build up to running for 30 minutes, then once you’re comfortable with that, just keep going to get your 5k in whatever time it takes. You’re doing a great thing just by starting out!

[Bluefly Graduate in reply to Ashleev]

Thanks for the encouragement, would love to think I could keep this going like you and be running regularly in years to come!

[Anasta Graduate]

To slow is sitting on your sofa - I’m a very proud member of the slow runners back of the pack group !

Speed is not important - just keep going one run at a time

[Bluefly Graduate in reply to Anasta]

Thanks, I will!

[Jiw1968 Graduate in reply to Anasta]

I really like your reply there of ‘too slow is sitting on your sofa’.I am struggling currently but persevering and that comment has helped me more than you know.Thankyou.

[Runningphobe Graduate]

As slow as it takes to keep going. Keeping going is the important bit. Long-legged walkers go faster than me, but it doesn't matter. I still get all the health benefits and that's what counts. I've never done 5k in less than 40 minutes. And that was several weeks after week 9. And I've had a break and had to start all over again, but it's worth it.

[Khufu Graduate]

Hello I started c to 5k back in 2017/8 and after several attempts at it I graduated and managed my first parkrun in 2019 with a time of 36 mins.Best advice read the excellent links above, can't tell you how much they have helped me. But if there were 3 things that have helped me most 1. Gait analysis & good running shoes 2. Hydration 3. Stretching.

Result my pb is 29m 10s and I love running or volunteering at my local parkrun.

[Bluefly Graduate in reply to Khufu]

Thanks, have found them really helpful as well and thanks for the shoes tip!

[Vince99]

Well done for sticking with it, I have been starting and stopping for four years now normally quitting on week four, back on the program now doing week three, at a slower pace, still struggling to keep going for three mins but will keep repeating till it gets easier, it's supprizising how much distance is being covered. Keep up with the good work, we will do this.

[Bluefly Graduate in reply to Vince99]

Thanks, yes we will get there this time!

[Getfitordietrying Graduate]

Glad you are enjoying C25K this time. The secret really does seem to be to go slowly. I suspect most of us start off trying to go too fast😬. Most people do not run 5K by the end of the programme. I was running about 3.5K in 30 minutes when I finished week 9. You will naturally speed up as you run more, but don’t rush it. Counterintuitively it is the slow running that builds stamina and leads you to be able to run faster over time. Everybody has bad run days too, don’t give up, there’s always the next run. All of this is my experience, so just enjoy your running and run as slowly as you need to. Good luck.

[Bluefly Graduate in reply to Getfitordietrying]

Thank you so much for the encouragement, slowing down definitely working so far!

[Hidden]

Theres no need to do 5k its all about reaching 30 mins non stop. I run at an outdoor gym with no way of knowing how far you've covered. I just focussed on increasing my minutes in line with the programme.

[John_W Graduate Ambassador]

"Setting the speed to a fast walk and leaving it there when I break into a jog means I am not struggling as much. "

That's absolutely PERFECT for a beginner who's using a treadmill - it's the exact same thing I advise.

Keep that up for now - it's a good way to boost confidence as you're discovering.

If you're feeling ok and comfortable there's no harm in nudging the speed a little bit - but only a bit!

[Bluefly Graduate in reply to John_W]

Thanks, yes slowing down has made me feel like I can do it this time round