I’ve followed the plan religiously, and it worked, and I graduated, and consolidated, and moved on to the magic plan (I chose an hour because I like the timing thing). I’m posting this here because you’re advocates of slow running but, I’m dismayed that, despite running for 55 minutes today (a miracle from where I started), I tracked it for the first time ever and only covered 5k in 50 minutes. I feel fit but deflated. Is this just me? I, obviously need to speed up but have been following the, slow and steady mantra up until now. I should feel so proud to have run for nearly an hour (and an hour is definitely achievable), but gutted at the actual distance. It’s taken the edge off my elation for sure. Any advice? I’m thinking, run faster, but that’s not the message I’ve been taught?
Am I too slow?: I’ve followed the plan... - Couch to 5K
Am I too slow?
Hi Allthegearnoidea
Wow, I am so impressed that you ran for 55 mins, that’s amazing! Well done you!
I suppose I’d ask - are you running too slow for what? If you look at your post, you graduated C25K, consolidated, then decided to move on to longer runs and are achieving that… at no point does it seem that running a certain distance in a certain time was what you were aiming for. But since you found out you ran a 5K in what seems (to you) to be a slow time, you’re now doubting yourself and all that you’ve achieved so far.
For some people, stats and figures and tracking are really useful and important. And if your ultimate aim is to run a certain distance in a certain time then tracking your speed and distance is really useful in working up to that goal.
It doesn’t sound like that was your goal, so that information is serving no useful purpose for you - and instead has taken the sheen off of a really great run that made you feel proud of yourself; that’s such a shame.
I know that my running speed is barely above my walking speed (in fact, I can probably speed-walk faster than I run!) so I deliberately don’t check/track the distance I run - I suspect I would feel similarly disheartened!
At the end of the day, there will always be people who run faster than us, and people who run slower than us. If you want to run faster there are safe ways to build up to that, but don’t do it just because you think you should be running faster. Better to be running consistently and safely on a regular basis, than ending up on the injury couch - or worse, doing some real damage and having to give up running altogether.
I think you’re looking at this the wrong way round, to be honest - from what you’ve told us you’re a successful runner, who has trained and worked hard to achieve goals they’ve set, and is now able to run for nearly an hour at a time … I’m super impressed and proud of you, and would say again - well done you!
Thank you so much for your helpful comments. I will stop tracking it immediately and carry on until I complete the hour which I know that I can do. I forgot for a moment just how far I’ve come.
You are the fastest version of you that exists! Just enjoy running and keep on running.I have fallen into the trap of looking at speed as the important thing. It just leads to injury and time off running. When I get back to the magic plan I will be aiming for slow, especially on the longer runs.
I think that’s terrific!
For comparison: I can run 5k in about 32-33 minutes but wouldn’t last 55 minutes right now. Would probably collapse after 45 🤣
So you are clearly winning here by focusing on the right thing (time rather than distance).
I’ve heard somewhere (was it a guided NRC run?) that before every run you should decide: what’s your goal for this run? Do you want to achieve a certain distance OR amount of time? You can’t do both at the same time so decide and stick to it.
Thank you.
KayBee1000 has, I believe, hit the nail squarely on the head. |I've recently completed the programme for the 2nd time (don't ask😀) and because I was using a treadmill, it clocked the distance for me. I was pleased that it was consistent at about 2.6km each time so that equates to yours well. That has given me a boost so thank you!
Hi there whow what a run I think it’s about how long u can run for not how far in x minutes- it would matter if you were in a race but your not I’d say congratulations keep going aim to get to the hour that’s marvellous
Please allow me to tell you a story: I’ve been running a bit on and off lately, because after a very bad ankle sprain (and a previous fracture) that foot remained prone to injury.
A couple of weeks ago, my friend, my husband and I entered a non-competitive 10 km run in the woods, called The Green March. I started off very slowly and kept running slowly all the way. My friend walked (matching my running speed!) for 2/3 of the way. My husband soon got bored with my pace and rushed on. Bottom line: I completed the trail in under 2 hours, being teased for my slow pace. 3 days later, my running buddies were still aching and barely climbing the stairs, while I was as fresh as a (bit mature) rose!
There’s a point in slow running and I got to prove all the advice I got here during my (slow) runs.
Congratulations on your unavoidable graduation! 
Thank you.
I've been running for 9 years, I completed C25K way back in 2014. My first 5K took me 47 minutes...I gradually got faster, and I think my best ever time was about 34 mins...then illness struck....and injuries... I'm not going to bore you with all the details, but various stuff has impacted on my running, the most recent being a problem that meant I could barely break 53 mins for 5K. Yes, you read that right, 53 mins after almost a decade of running.
I've recently got that down to 40-ish, but do you think that's better than 53? I don't...There are lots of things that can affect our running, the whole point is to be out there, enjoying nature and your running. It doesn't even matter a jot if you have to walk some of it.
Be proud of your achievements, you've done amazingly.
What do you need your speed for? Competition? Personal records? How fast do you want to go? Can you define your own speed?
Speed at what we do (health through fun and recreation) is absolutely irrelevant. If you really want to go faster (although you WILL eventually hit your limit that again may feel slow) try and get stronger through body strength exercises, hill running, interval and speed training. A mix of those will make you faster and more comfortable after a while and you will feel better about your running. But speed? Simply enjoy yourself.
🍏 So much wise advice & lovely comments given here. I can only add that if you do want to run a bit faster NRC have some helpful plans to help you do it gradually & safely & most importantly at the “fast” that is suitable for you… however you can’t beat slow running for distance & enjoyment! Well done on all you have achieved & for staying injury free⭐️
Thanks I might give that a go when I reach the hour next week. I like a plan.
well done. Amazing. Don’t worry about distance just enjoy your runs.
Yep, waaaay too slow... if your aim is to beat Mo Farah and his ilk 🤣
You and I could have a race though and I think you'd usually beat me. (I think my first 5k was 1hr10mins and my personal best 43 minutes... and that PB is long behind me!) But I have so far avoided running injuries (apart from the odd bramble scratch and blister)
"I obviously need to speed up but have been following the, slow and steady..."Err no, you don't. That will suck the joy out of it. It sounds to me like you are doing this perfectly 🤩
Gosh you're terribly hard on yourself. I dream of reaching 5K in 50 mins. Until I got a tummy bug on Saturday, I was more or less on track with 3+K in 30 minutes but it was all a dreadful effort and slog rather than fun. At the suggestion of this lovely community, I dropped yesterday's run right down to slow walking pace....and guess what? The joy returned, the breathing wasn't laboured and it was a lovely experience in the late summer sunshine.
You say: "obviously I need to speed up...." but is this "need" self imposed? Where does it come from? Sometimes we set ourselves up to fail so we can beat ourselves up.
Sorry if this sounds a bit amateur psychologist, but I'm still dancing on air having taken off my self-imposed pressure to get faster!
Massive congratulations btw for running for an hour...many on the community have advised me to build up by time increments rather than by speed.
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