Running Speed

[IronNess]

I’m currently on week 8 and I’m having to slow my pace right down. I’m currently jogging at 3.5mph and this just doesn’t seem right. I’ve tried increasing pace but then I can’t seem to get through the whole run. Does anyone else have this issue? Any tips to overcome this!

[MissUnderstanding Administrator On a break Graduate]

The best tip to overcome it? Stop trying! Couch to 5k isn’t a programme to get you running fast enough to do 5k in 30 minutes-it’s to get you running for half an hour. That’s still a massive accomplishment, The name is misleading. Doing it at a comfortable pace is the best way to run the programme. You don’t need to speed up. Just enjoy running at your pace.

There’s a program guide here that explains more about pace and has lots of other hints and tips…

healthunlocked.com/couchto5....

The other thing to bear in mind is that it’s normal to need to slow down to keep going for longer. You’re doing brilliantly by the sounds of it. Not long and you’ll be a graduate too. Time to start planning some celebrations!

[IronNess in reply to MissUnderstanding]

Thank you for your reply. I guess it feels slightly disheartening when you start the beginning weeks at a much faster pace and I’ve had to slow down considerably. But I will continue to work on just getting the runs done and then maybe increasing speed when I’ve finished with week 9

[MissUnderstanding Administrator On a break Graduate in reply to IronNess]

Think about it logically. You’re running for much longer now than at the start of the programme. It’s totally normal to slow down for longer runs. Most of us start off running too fast anyway and settle into a more sustainable, comfortable pave as we get more experienced. I can understand why you’re feeling a bit down on yourself but you can tell yourself that you’re just the same as every other runner out there!

Really good luck for those final programme runs. Get ready for some serious celebrations!

[Oldfloss Administrator Graduate]

Take the great advice from MissUnderstanding ... and maybe have a read here too

healthunlocked.com/couchto5...

Your run.... your pace, but it should be comfortable and enjoyable too x

[Cmoi Graduate]

Hi IronNess , I'm curious as to why it doesn't seem right? If you think about it, marathon runners don't run as fast as 100m sprinters!

MissUnderstanding and Oldfloss are right: don't worry about speeding up, just run at a pace that's comfortable for you. Happy running!

[nowster Graduate]

That's on the slower side. I had to convert it into a metric pace (3.5mph → 10:40/km) to visualise it. I wouldn't try going any slower than that.

Everyone's different. If that's comfortable for you, go with it.

If it isn't comfortable, what about it feels wrong to you?

Are you using a treadmill?

To put things in a little perspective, some here think I'm a fast runner (I'm not), but the current record holder for the 100km ultramarathon averaged a faster pace over a six hour run than my 200m sprinting pace! You shouldn't compare yourself against others.

[Dendev75 Graduate]

The best way to get to running for 30 minutes by the end of week 9 is to keep your pace slow; are you enjoying your runs? I bet you feel a sense of achievement after completing each one - and rightly so! Well done so far and you’ll get to the 5k distance in the future by keeping it slow - speed will increase naturally as you keep running. Good luck!

[BGood]

Please don’t worry about pace you are doing everything right!

Slowing it down to complete your run is the right thing to do! C25K is about stamina and the ability to run 30mins without stopping!

Pace will come with practice!

[JetsNanna Graduate]

I started C25K nearly three years ago and I am being honest when I say that it is only now that I am really comfortable with paying no attention to pace. When I run now, if I start thinking about pace, I tell myself to stop and just concentrate on the run because finishing the run is more important to me than how ‘fast’ I can run it. It has been a revelation. I enjoy every run now and I don’t let pace make me feel low about any given run. It’s a run whether it’s faster/slower than any of my other runs. Try it - it’s liberating and it, oddly, will help you find your natural comfortable running pace.