w6r3 completed, Setting the pace?

Hi, i've been lurking for a week or two, but i would like to see if there is any advice out there for me.

I've been following c25k since january as part of a weight loss/fitness thing. Usually the runs are around a local lake which is sign posted as 1.5miles long, although a treadmill is a lovely thing on a bad day.

After the 20 minute run to complete week 5 i was on top of the world and set off at a good pace for w6r1. Including the warm up and cool down it was the first time i completed 2 laps. w6r2 went indoors and then w6r3 arrived today.

Overall the run went fairly well. Got a steady rythm going, had a bit of difficulty around 17/18 minute mark and dropped the pace for a minute or two. The five minute to go call picked me up and I upped the pace for the last minute. Yet somehow despite 7 minutes more running i ended up perhaps only a hundred yards futher on compared to w6r1.

Does anyone have any tips on selecting and keeping a pace while running? I would really like to be gaining ground over time, but seem to be a little cautious for the bigger runs.

Skip

Featured Content

Join the NHS Couch to 5K community

Couch to 5K has been designed to get you off the couch and running 5km in just 9 weeks

Start today!

Featured by HealthUnlocked

4 Replies

oldest β€’ newest
  • Aim to run a km in 6 mins. This will give you a 5k time of 30mins which the programme is set out to do.

  • Thanks, such a simple idea, why did I not think of it? D'oh...

  • Don't worry about it too much though - I've found my pace has actually stayed pretty much static (as in not changing much - though not that far off physically standing still either, I suppose!) through the programme. I thought I'd be going a bit faster as I got up to week 9, but the increased distances have meant I've stayed much the same really. After graduation (ooo!) I'll see if I can get a bit faster, but for now I just want to keep going!

  • I'm the same as Greeners, I've increased my speed a small amount but I will concentrate on just running at the moment, speed for later methinks!

    All the best

    Dale

You may also like...