Whether I just completed W6R3 today rather depends on the definition of 'run' Can any one advise?

[stridingedge]

Did this run on a treadmill today in the local gym. Got through it OK (just) but when I was supposedly running, the guy next to was going faster than me WALKING! Nevermind, at least I did it. Do people tend to get significantly quicker in week 7?

[New_runner Graduate]

Hi, as a painfully slow runner myself I can relate- although in ur case the guy might have just been super super fit!

ive just got one run left to do in the program so I'm speaking from my own experience but I would say that there's not a major difference in speed though I did notice some increase while I was running outside. Having to do the same run 3 times definitely does help though. One tip I've just started following but wish I had done earlier to improve my pace was to speed up a little during my run when I feel I can (mostly in the beginning) and then slow down when it gets uncomfortable and continuing doing this so that I'm not just 'settling' into one speed. Although, I did struggle with just getting through most of the runs upto this point so this tip may not be that useful yet...

Anyway, even though I can well understand ur worry about speed I would still say try not to stress about it as speed only comes after u build stamina so we should try to concentrate on that first. . : )

[happierswimming Graduate]

The programme is more about building stamina than speed so don't worry about going slowly. Go as slowly as you need to keep exercising vigorously for 30-40 minutes. That's your aim - maybe the man next to you was only going to exercise for 20! I find I can walk almost as fast as I run if I stride out, but when I run, I take short, fast steps and that's much more effective at building stamina. It doesn't matter if you're running on the spot- you're keeping going!!

I can't promise it gets easier as you go on- I had to slow down to get through the long runs and I had to run (trot) through the cool-down graduation walk to reach 5k because I was determined to reach that distance at least one during the programme! However, I'm doing 5k+ podcasts now and running to a beat which is speeding me up very satisfactorily