How far or how fast?

[holliecool]

I know everyone is different but am intrigued at the speed people are running and walking at. I'm not sure whether to up the speed now or later (I'm about to start week 4). I walk at 6kph and run at 9kph. I tried week 3 at 10kph so that the 5kph will take me 30minutes but am I wildly different to everyone else?

[greenlegs Graduate]

I imagined I'd get faster each week, but in fact the extra distance meant that I didn't get much faster really until I graduated (and not much faster even then!) In fact, I probably got slower at various points - as you have longer times to keep going, it becomes much harder to sustain a faster pace.

A few people do manage to do 5km in 30 minutes in week 9, but most don't. In a thread a while ago, about half of us had managed less than 4k in week 9.

It probably works best (in terms of being able to keep going with the programme) to judge the pace you go at by how it feels. If it's too hard, slow down, if it's easy, maybe speed up (or maybe stick with it, and enjoy the ride!)

As you say, everyone is different - not least in that the ages range from teens to 70s (I think) and fitness levels and body shapes and sizes vary - and men on average can run faster than women. Even comparing yourself with someone the same weight, height, age and gender doesn't take into account their genetics. Some legs just run faster!

I still think it's interesting finding out how fast other people go though. The range is very wide!

[holliecool in reply to greenlegs]

Thank you. I searched the questions and found your post about the distances and it was very interesting to hear the responses. Don't feel too bad if I end up sticking to 9kph. However, I like the simplicity of the numbers if I can do 5km in 30mins! x

[greenlegs Graduate in reply to holliecool]

I'm sure if I was anywhere near 5k in 30 min I wouldn't be able to resist trying to get there. It is rather tidy!

Not worth getting injured in the process though, if it's too far off, and if you don't quite get to it in the 9 weeks, it does leave another challenge to aim for after graduation.

Enjoy your running!

[imnorunner Graduate]

Hi, I run on a treadmill. I did run 2 of week 9 today. Including the walk I did 4K, just the running I did 3.20k. The treadmill is on an incline so I think if it was flat I would probably run closer to 4k. If I did do 4k in 30 mins I'd be well happy with that!

[holliecool in reply to imnorunner]

Thanks x

[Landesman Graduate]

I find that during the later stages of the programme I have been walking at about 7kph and running at about 10kph - but I do slow down from this pace after about 4k currently. But I think that's because my current stamina levels could be improved as it feels like a natural pace when all is going well.

But., as Greenlegs says, eveyone is different, so find a pace that suits you. The other thing that became self-evident, after I ran myself to a standstill once or twice, is that speed can compromise distance - so, as is so often wisely stated here, if you need to go a bit further then take it slower - that definitely works.

[Twedders Graduate]

I currently include my warm up/cool down in my time and distances as I can't be fussed hitting buttons mid run. So at week 8 I'm averaging 5.11km in 40 mins which is a mean pace of 7'54 km/hr. I know my walks will have an effect but honestly hate fiddling with my phone once I've started. I'm happy I'm improving at a sustainable rate, 5km in 30 mins won't be happening soon but I'm keen on increase distance not speed first.

[redfacewoman Graduate]

What an interesting blog it was a question I wanted to ask so thank you I'm a little slower but at walking at 6:5 then a run at 8:5 today I checked following your blog and hit 4:46k in 30 mins but tomorrow I shall speed up to 9kph now revisiting week eight due to a serious injury but all that matters is your out there running not sitting on the couch becoming a spud !

[holliecool in reply to redfacewoman]

You're right about getting off the couch. Got to run today, first of week four. Lets see if I can keep up with the 10kph but won't feel too bad if I don't. Always feel guilty for dropping it down but guess its better to finish

[Beads Graduate]

As you know your walking and running paces I'm assuming you're on a treadmill???

My treadmill speeds are 6kph for walking and either 8 or 9kph for running. If 9 seems hard to sustain I'll drop it back to 8 for a bit. Though generally if I'm on the treadmill it's because I need to get to work so I do a speed type run working at 8 or 9kph and alternating it with 11kph (I've managed a minute at 12kph, the fastest he treadmill goes, but that was miles too much like hard work!!).

However if I'm outside I tend to run faster, I think that's because slightly faster is my 'natural'/comfortable pace and the boredom doesn't make me stop when I get a bit puffed. Outside on a normal run I'll set a pace of about 6 minutes 30 secs per Km, so that's about 9.3kph.

[holliecool in reply to Beads]

Yes, on a treadmill but like you do run a bit faster when outside. I'm not puffed out when Im running at 9kph so want to push myself a bit but with out collapsing before I get to the end! Will see how I get on today! Glad to see my speed isn't wildly different to everyone

[holliecool]

Survived the first week 4 podcast walking at 6kph and running at 9kph so covered 4.2km. Goodness knows how I will keep going for 30 minutes and I have no idea how people run the marathon!

[holliecool]

Survived the first week 4 podcast walking at 6kph and running at 9kph so covered 4.2km. Goodness knows how I will keep going for 30 minutes and I have no idea how people run the marathon!

[Shazzapat Graduate]

After graduating I kind off fell of the wagon and am now doing 5K in approx 35 minutes, hoping to build up the speed as I go. I run on a treadmill but it is mph so run between 5.2 and 6

[AH4567]

I am pretty slow compared to everyone else, walk at 5.5 kph and run at 7 kph.