I did my first w3r1 and I am due to do my w3r2 tonight after work.

[slimta]

On week one I ran at 5mph and walked at 3mph on my treadmill

week 2 ran 4.5 walked at 3mph

w3r1 could only manage 4 - 4.5 runs plus one minute at 5mph and did not manage all three minutes.

do you think I need to slow my running pace?

what pace would you expect for a begginer?

I am 46, female, 12st 13lb (on weight watchers)

Help!!!!!

tx

[Hidden]

My fiancé obsessively tracks his pace/time/distance - at the moment I am just trying to get through the runs! I found I was going a bit too fast initially so I have forced myself to slow down or I will never make the longer runs on week 5 and beyond. I find that if I get distracted by him pulling ahead and try to keep up I get more tired because I am going too fast so I make a conscious effort to go slowly.

[ClearlyAM Graduate]

I am 33 and a lot heavier and I am a slow runner.. if you have an iphone or similare phone with gps you can download apps to track yourself running and your speed.. maybe you should have a go outside in this beautiful weather and just run at whatever speed you like and then you will work out what the best indoor speed is for you (probably faster than your "outdoor speed").

My outdoor speed is around 7km/h (4.4mph)

Hope this helps...

[slimta Graduate]

Thanks

I have tried running outside but returned to the treadmill to build up my confidence,

[Gazter Graduate]

When you run, no matter how slowly it is hard to begin with. When i first started my running was just absurdly slow. (i was doing them in kmph, but ill convert)

In week 1 i started at 2.5mph walking and 3.7mph running, by week 3 i was able to move that up to about 4.5mph without too much difficulty, with walking at 3mph.

A few times i tried to up my speed towards the end of the programme. I found i could run at speeds of about 5.5mph but not for very long, maybe about ten minutes, while i can run at the 4.5mph for thirty minutes.

Looking back, my instinct was right. Focus on being able to run, it doesnt matter how slowly. It's worse for your confidence to fail a run because you have tried to run too quickly.

Finish the programme and then focus on speed.

I am repeating c25k, Day 1, week 1 yesterday, i did it at just under 7mph

[Grammadog1947 Graduate]

Gazter has the right of it....no matter how fast, no matter how far...you are still lapping the guys on the couch. It is hard enough to get yourself up and running (remember-a body at rest tends to remain at rest until acted upon by an outside force?)...don't make it even more difficult by getting caught up in the "pace" mania. With practice (and miles) speed will come on its own.

[slimta Graduate]

Thank you so much, I feel that when I run slower that I am not streching my legs enough, difficult to explain but it feels like I need to strech them out more and they seem to ache more when running slower on the other had my legs feel better when I run faster but my stamina goes.

Any ideas?