what was your distance for W5R3?

I'm into week 5, and have downloaded the endomondo app for my iphone. Run 2 came in at 4.28km (inc warm up and warm down). Is this speed around right at this stage of the programme? I am wondering if I will be able to hit the 5k at run 3? Don't want to get too carried away with myself and risk an injury or other set back.

[Fraz73 Graduate]

My advice would be to just focus on getting through the 20 minutes. It's the first continuous run and pacing is important so don't go out too hard or you might suffer in the back 10 minutes. It's a great sense of achievement so just go out and enjoy it. Distance isn't as important as completing the run. You've plenty more time and runs ahead of you to focus on hitting 5k.

[Mitts Graduate]

I agree with Fraz - watch your pace in R3, start nice and steady.

From what you've said your timing's pretty much like mine at that stage. I graduated doing 5K in about 35-40 minutes running time (plus about 1km warmup/down) and in the three weeks since then I've improved quite a bit... going to have a 5K in 30 party just as soon as my Garmin arrives and I can measure (hopefully) accurately.

Enjoy the rest of the programme, you're doing really well, and let us know how the next run goes

[Hidden]

thanks - I think downloading the app at this stage may have been a bit of a mistake. I have become a bit preoccupied with how far I am running, rather than just concentrating on doing the time. I need to calm down a little I think and just focus on getting through the run!

[Mitts Graduate]

I think doing the time and pacing yourself is the most important thing, but the distance isn't half interesting too! I use geodistance.com and from W5 onward I was returning from my runs and the first thing I'd do was plot my distance - gives you something to aim for.

But - pace and just doing the run come first

[oona Graduate]

Hi dazzle, I don't think there are any right or wrong distances or speeds. It's what suits you. Personally I stuck with just completing the times that Laura told me regardless of how far I'd run. Now that I'm up to running for 30 mins and have extended that to running 5k in 33 mins I will be trying to speed up a bit now using the 5k+ podcasts. I also opted to take 2 rest days between runs to prevent any niggles becoming full-blown problems as I was in danger of getting carried away too. Good luck with the rest of the programme.

[DeliaItaly Graduate]

I have no idea, I just concentrated on getting through the 20 minutes! Good luck with the rest of the program!