How do you know what speed to run when first starting. Do the podcasts specify the pace, I've not had chance to download them yet.

[winifast]

I've been doing my running on a treadmill, only started last week. I only discovered C25K this week. I have managed to run 12 minutes without stopping at 8kmh, but then have to rest. To run for longer should I go at a slower pace?

[CaroleC Graduate]

Hi,

No, the podcasts do not specify a pace. Do not WORRY about the pace. Just run at a pace that you can maintain and if it gets too hard to maintain, slow it down a bit. You say you have run for 12 minutes at 8kph without stopping, but the podcasts start with a walk/run schedule, which soon becomes a run/walk schedule and gradually builds to twenty minutes continual and then more, until you are running for either 30 minutes or 5k whichever comes first. Loads of people, even at the end of the nine week programme, have not managed the whole 5k in 30 minutes but that will come in time.

Download the podcasts as soon as you can and get started; do it outside! The weather is just starting to cool down in time for some proper crispy runs!

CaroleC

[winifast Graduate in reply to CaroleC]

Many thanks for that. It's given me something to think about. I hadn't realised the target was to achieve 5k OR 30 minutes, which ever comes first. Hopefully I'll be able to download the podcast tomorrow

[Fraz73 Graduate]

Totally agree with CaroleC. The podcasts guide you through specific interval training that will build your stamina. It really does work. A month ago I could barely make it through 60 seconds without wanting to quit yet this morning I ran for 19 minutes total and 8 minutes without stopping and I'm not even half way through. There's no way I could have done that without the podcasts. I love running outside and while many say that outdoor is harder, to me it's worth it. It's just more interesting for me than churning out times on a treadmill. Get downloading winifast; you won't regret it!!

[winifast Graduate in reply to Fraz73]

Thanks for the encouragement. I've downloaded the podcasts and had a little listen to them, and I think they are just what I need. Hope to start using them this evening

[GoogleMe Graduate]

In a sense they do specify a pace 'just a light jog' Week 1 I think is often a tough one because in 60 seconds it is hard to work out the right speed for you to maintain and it is very easy to go too fast for yourself. You won't find posts here encouraging people to go faster on the programme - except at the end of some of the later, longer runs where the podcasts themselves will offer the opportunity to speed up at the end if you are feeling good. Once you've graduated you may want to work on speed (and there's a podcast for that) - and certainly some of us complete the programme running much faster than others, with some actually achieving 5k in 30 minutes (those who do miss out on the 'triple graduation' effect of doing 30 minutes, then 5k and then (well, I may never do this) 5k in 30 minutes)

The key thing is to keep moving through the whole session - and to keep running in the run sections, however slowly that means you need to go. It sounds as though you'll do just fine with the programme once you get started.

[winifast Graduate in reply to GoogleMe]

Hope to start tonight with the programme, thanks for the advice

[we3gees]

From past experience and all the advice that was given to me, when you first start jogging/running, you should aim for a pace where you can maintain a conversation. If you are having to rest, I would definitely recommend a slower pace, slow and steady wins the day! Good Luck

[winifast Graduate in reply to we3gees]

Thanks for the advice, I'm going to start this evening with the programme, looking forward to the challenge of it all. Hopefully the podcasts will motivate me to continue.