Running Speed

[Nozzie]

I’m on week 6 of C25K and doing really well but conscious that my speed is too slow. I average 7.4k and I have tried to increase to 8-8.5km but on the longer runs I am struggling. Is there an acceptable pace and what is better to run for longer or faster? When should I be looking to increase my speed once I’m doing 5 k comfortably?

[hyacinth73]

I’m on week 4 and average about 4K, so I think you’re running fine, the aim is to get to 5k so you’re smashing it 😃

[Nozzie in reply to hyacinth73]

Just to clarify I’m only running 3-4K but my pace is 7.4k!!! 😅

[John_W Graduate Ambassador]

Too slow? Acceptable pace?

90% of people here don't run 5k in 30 mins in Week 9. The aim is 30 mins of continuous running despite the title of the program - remember it's time-based, not distance-based.

All the advice here is to slow down and then slow down some more. Your body will thank you for it.

Speed and distance targets can come later, depending on how you feel. There are some nice extra C25K podcasts waiting for you after you've consolidated for a month or too after you've graduated.

In the meantime, have a look at these:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

[Nozzie in reply to John_W]

Thanks I’ve watched those really interesting and reassured about pace now explains a lot 😄

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on pacing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

It is recommended to run C25k at a pace at which you can speak aloud, clear, ungasping sentences as you run......if you cannot you are going too fast

Enjoy your journey.

[Nozzie in reply to IannodaTruffe]

Thank you I will have a look at that.