Is a week long gap ok to resume the program at the next run rather than repeating any runs again.? Advice on pace also welcome.

[New_runner]

I've been running regularly up to the end of w8, and have been feeling really great up to the w8r3 which I foolishly did with my younger, far fitter cousin; needless to say he was much much faster than me and kept telling me off for being so slow. So by this point I was feeling v. Down with myself. To cheer myself up I finally decided to log my run onto maymyrun.com, as I had previously been guessing my runs which I stupidly thought were at least 4k and today I had finally managed to run a bit further. I was shocked and then extremely disheartened to find I was running only 2 and 1/2 k in 28mins, which depresses me all the more as I'be been trying to get fit for about a whole year through spinning and circuit classes before I had even started this programme, being in my 20s I even thought I had youth on my side.

Sine then I haven't ran for a week out of some kind of despair that I will never be able to do 5k in 30 mins. By w6 I had already been rather foolishly hoping to complete a half marathon in December.

So now I've poured my heart out, I would finally like to ask the question would u guys think it is worth it to carry on in now with w9 r1 tomorrow despite having a week gap and my pace being soo slow or do u think I should redo the program?

Sorry for the rant but badly feel I need some encouragement, motivation and advice.,

[GoogleMe Graduate]

Forget the pace, forget the cousin who doesn't understand a) how to coach/motivate or b) that you are on a programme.

I'd say go for W9R1, take it steady - all you are aiming to do is keep it up for 30 minutes and it doesn't matter at all how slowly, but don't worry at all if you don't manage it the first time given the break. When you've graduated, as you surely will in the next very few weeks, then you can look at pace and distance. You've done so well to get this far.

[New_runner Graduate]

Thank u so much for the advice and encouragement! I know ur right so tomorrow I''m just going to go out and give it a shot. I'll worry about pace and half marathons and all much later. : )

[caj725k]

Oh I'd be well chuffed to get as far as you have (just finished week5). Of course it's worth carrying on and I agree forget about anyone else and their daft comments (they are only trying to boost their own ego). Don't give up now!

[miche78 Graduate]

Don't worry about pace. You have your whole life to speed up. Running for 30 mins is a big achievement!!

[beatasthma]

Keep going! I have started to think about speed now, in week 6, but after lots of advice on here I'm certain getting the stamina first in the biggie. Speed can be worked on later. I was doing week 6 run 1 yesterday at my usual 7.5 kmph and actually went down to 7.3 to complete the last 8 mins..I was shuffling but I felt it was important to keep moving and get to the end. The sweat pouring off me was testament to how hard my body is working...we all start from different points so go with what is right for you. And whenever in doubt think back to week 1 and how far you've come, it's a massive achievement. Good luck

[Soozz Graduate]

Don't worry about it! You have achieved so much to have go this far - and as Googleme says, you will be graduating very, very soon. I am a slow jogger (I couldn't truthfully describe it as running) ; I was devastated recently by my 13 year son telling me he could walk faster than I jog! Then I went out with a friend who's a proper runner, she said I'm slow but fine. I have resigned myself to the fact that I won't be doing 5K in my graduation runs. If I can run for 30 minutes I will be astonished and thrilled! I can work on the distance, speed and hills (can't avoid them for ever!) afterwards.

Don't despair, get back out there, you can do it!

[letsjustsmile_x]

I agree with everyone else, I'm a very slow runner and have just finished week 7 so I know there's no way that I will be doing 5k in my week 9 runs but once I've finished I'll use the speed podcasts to hopefully make it to 5k! I was talking to my friend's mum the other day who is an avid runner and does half marathons and she runs about a 10 minute mile on a good day so speed isn't everything!

Just think as well 2.5k in 28 mins, then you're technically 25% Mo Farah!

[New_runner Graduate]

I did it! I took a much more flat route this time and I managed to run a lot further which felt great! Though I did feel a little like I was cheating because of the lack of hills, so I think I'll go back to that route next time. Thank u everyone for ur support, it was a huge help in getting me out of the door!

[vengadriver Graduate]

Definately keep going into week 9.Concentrate on being able to run for 30 minutes first.From what I have read on here speed comes later.I graduated in June and my best time is 5km in 34 mins which was really worrying me until I joined this site.I am now just so proud to be able to run for 30-40 mins when I was gasping and turning off the treadmill after 3 mins in March.My stamina has also greatly improved at the gym especially in spin classes.I know I am now a much fitter overweight 40 yr old than I was back in March lol! I will run 5km in 30 mins one day soon (I hope)

[cvgough Graduate]

Yeah .. just carry on to week 9. I'm about to do W9R3 and it's taken me four weeks rather than two to fit in all all the week 8 and 9 runs (including at least one gap of more than a week). To be honest, I feel better for having the longer rest periods. BTW, I can't do 5k in 30 mins either.

.... oops! just read your latest installment ... well done and good luck with the HM. Persevere, look after yourself and you'll get there.