Im doing CT5K after a year or so walking up to 30k a week at about 8.00-8.20 mins per km. This brisk walking has obviously increased by fitness and I wanted to go further.
Im on week 6 now and doing ok but my pace is the same. Im probably walking a tiny bit slower (as I recover from running) but my actual running is still so slow.
I know pace will come but I’m so impatient. Is this normal?!
Im wondering if I’m actually going to get faster or if I should just content myself with walking.. which I would then do more of.
Any thoughts? Im feeling a bit despondent after the high of last weeks 20 mins trundle
Welcome to the forum! Slow running is honestly good. Your best development will come from a pace where you can hold a conversation out loud without gasping. If your pace allows you to do that, you’ve got it spot on. Most of us go too fast!
C25k isn’t about pace or distance, it’s only about getting you to run for certain times. It sounds like you’re doing brilliantly. There’s no need to feel down on yourself for not achieving something you’re not required to do! Your pace may well increase but over a longer period of time. I noticed it after a few months rather than weeks. Just keep going and focus on the fantastic things you’re doing.
Have a look at the programme guide which might reassure you about the benefits of running slowly…
Don't feel a bit despondent Zigzag 31, well done on getting to week 6, don't worry about speed, slow and steady is the mantra slogan here on C25K, just keep at the same pace that has got you this far, not sure if you should call run 3 of week 5 a "trundle", most runners, you included should be very proud of yourself on completing that run, onwards and upwards, not long now until you graduate, remember that you can repeat any runs or week's if you wish to, good luck.
Well, my running pace rarely is better than an 8min k, so sounds like you're doing great! The thing is, once you've completed the plan, you can look forward to longer runs, with all the adventure and pride those bring!I'm a snail, but love my runs, whatever the pace! Well done you!
My first km is around your walking pace, I also walk at a very brisk pace. The thing is I can walk briskly for hours but it took me a long time to be able to run for around 1 1/2 hours. It's a different action. So now I start off around 8.30/8.45 per km and finish on 6.40 ish. Depends on my mood. I no longer worry about pace. I just tog up and go, otherwise I wouldn't enjoy it.
I agree with the above. I would say get to the end of the programme, learn to be a runner and then start fiddling about with pace distance etc. I am a really slow runner but I can run for a LONG time. I'll take that!
Zigzag31 don't get despondent you're doing amazing! Speed is not important but increasing the time you run is and should be gradual, as per the programme. Be proud of what you have and will continue to achieve 😁
I am at a similar stage to you Zigzag. I also felt a bit fed up after Week6run3. I didn’t enjoy the run and I didn’t feel pleased with myself afterwards. However, I did week7 run1 on Monday, I had to be very slow and careful as the ground is icy in parts, and it felt a far better run than the previous.
I hope that my next 2 runs will also consolidate where I’ve got to and prepare me for Week8&9.
Having also walked a brisk 5k most days for some while I understand it does feel a bit of a retro step to be plodding slowly. But my Fitbit shows that my heart rate is pushed higher than walking and now is usually settling to a very slightly lower resting beat, which I presume is beneficial. I’ve also tried to fit in a walk most days too so my step total is increasing. I’m hoping that all this is doing me good long term.
I’m paying attention to -1) not falling over as that will hurt/mess up my confidence and 2) going as slowly as I can as I can see that it’s a bit like learning to walk as a baby, the strength and stamina gained is incremental and my body can only adjust if I allow it time.
Off to find my trainers… hope your next run feels good.
Thank you for all the replies. I think I’m just a bit disappointed I’m not faster than my walking speed, and my overall distance is also very much reduced. However I completely get that running is harder (don’t I know it!) and I need to be patient.
You’re a particularly speedy walker! I think that’s partly why your running is comparable to your walking speed.
As someone who also struggles with patience, I totally get the feeling of wanting to be five steps ahead of where you already are! When you finish week six, you’ll have increased from running for one minute at a time to twenty five. That’s brilliant!
There was a helpful post on my Instagram feed this morning-your body doesn’t know pace and distance, it knows time and effort. Look how much progress you’ve made there!
That sounds fine to me! During C25K, you’re building the muscles required for running and also endurance. I realise that your walking will have built up your endurance but it’s something that still needs working on (that’s where the “conversational pace” comes in). For what it’s worth, I can run for hours but I’m still working on endurance.
Once you’ve completed the programme and some consolidation, you’ll be ready to introduce some speed work if you want to. It’s typically done by varying the pace on one of your weekly runs.
I used to do a lot of walking and your post prompted me to look back at the Forest of Dean half marathon that I’ve done a couple of times. The first time, I walked the whole thing and my average heart rate was 141. Three years later, I ran it with an average HR of 143 and a time that was 30 minutes faster. So, speed does improve but it’s best to build up gradually to avoid injuries.
I don’t walk as fast as you but I started running from a strong walking base. And found it interesting to challenge myself in a new way.
Despite being “fit” before, the adaptations in my body since I’ve started running have been huge. My resting heart rate is down 15 beats per minute, my VO2 max is up by 6 and still climbing and I can see the difference in other aspects of my life.
When I wrote my graduation post, I tried to focus on what running really meant for me - and when I truly think about it that’s not the numbers on the watch. It’s those times where I had an amazing encounter with some wildlife because I went for a 6am run (I’m not a morning person and wouldn’t have been walking so early) or where I got lost on a new route and had to climb through a tree 🤣. And most of all, finding a new community here. None of that would have happened without the runs and I try to remember that when the numbers start distracting me.
I have got faster since graduation and I can run further too. I’m still working on my speed but it’s not my main focus any more. It’s just one thing that I can work on. Trying to increase distance vs time running vs pace all require different approaches, so keep on increasing your time running and please celebrate your successes. You’re doing brilliantly.
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