Just had my first attempt at Wk5 run3 and happy to say I managed it...just! Psychologically was a real test. Thoughts of whether my lungs/heart could take it were frequent especially during the last 5mins. My speed since I started c25k have been 6kmph walk 10kmph run. I suspect this might be a little fast for the weight I'm shifting (100kg) as I'm destroyed now. Interested to know what speed people of similar weight run at.
Anyway, done it! Onwards to week 6!
Welcome to the forum and the program!And very well done on completing week 5 👍
As you say, it's a milestone !
Have you read the program guide ?
healthunlocked.com/couchto5....
It's packed with crucial information to help you through the program !
As far as pace is concerned I wouldn't worry about numbers or what anyone else is doing , this is about you improving your fitness level.
The most effective way of doing this is to be running at a conversational pace which of course will be different for everyone !
So as long as you are at a pace where you could hold a conversation with someone running beside you without gasping for breath then you are about right !
Anything faster is counterproductive and too fast .
Do also take your time with week 6 runs 1 and 2 as these catch people out with going back to intervals .
Enjoy the runs !
Cheers 57. I guess because I have achieved these speeds so far it feels like a step back to drop them now. But the 'able to talk' test is probably something I'd fail for the last 5 mins of the run. Maybe I'll try wk6 at a slightly slower pace. Thanks.
It's the best way to improve your aerobic base ! 👍
Counterintuitively you will develop your body far more effectively at an easy conversational pace, which allows your blood to be fully oxygenated. By pushing harder your development will be diminished and your risk of injury increased.We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk.
This FAQ Post about getting faster explains the rationale behind this advice healthunlocked.com/couchto5...
SLOW DOWN.
Well done for completing that 20 min run!
10km/hr is definitely faster than I was running at that stage, or at any point since. You may have already read on here that only a small percentage of people manage to run 5k in the 30 mins by the end of the programme. So if you slow down you will be in the company of the majority of us 🙂
It’s really not a step back to realise you’ve been going a bit quick. Call it having an epiphany or something else that’s positive! I did the whole of c25k too fast and when I tried increasing the distance, not learning how to run at a properly comfortable pace came back to bite me. It’s counter intuitive but slower is better. It’s so much nicer when you find that conversational pace that you feel like you can maintain for ages. It’s worth putting in the effort to reduce your effort now. Really good luck with your next run! 🏃♀️
Hi Jambo78 , forget pace, the fact that you say you're feeling destroyed is the indication that you're going too fast. It's absolutely not a step back to go slower, it's actually the best way to progress.
You'll get a lot further, both literally and metaphorically, by running at a pace where you could comfortably hold a conversation with someone.
Be especially careful with W6R1, btw, as it catches lots of people out.
Enjoy C25K!
Well done Jambo78 , that’s a run you never forget. Some really good advice here! It was round about this time in the program that I started to slow down, thanks to the advice I got on here. It really, really helped and it felt much more enjoyable! Best of luck with your next run 😁.
You’ve done amazing and you finished W5R3. I can’t tell you how fast in numbers my running speed. All I can say is that the snails 🐌 wave me along while I’m jogging along the canal. Keep going 🏃♀️
Well done!! Just got back from doing the same run, admittedly mine is the 3rd time through the program.
Wk5 Run3, done!
Wk5 run3 mixed emotions 
WK5 Run3 
Wk5 run3
Wk5 run3 
