how fast do you run?
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Finished Week 1 Day 2 last night, so I'm still super new, but my 'run' is at a 3.4 on the treadmill. XD Bumped it up to 3.5 for one of the intervals last night and nearly fell off the back of it. It's definitely more of a shuffle at this point, but I'm okay with it. I keep telling myself to go as slow as I need to as long as I just actually finish!
Week 1 I started with 3.0 walk and 4.0 run and as you keep going, your body will adapt and you can keep bumping it up
I am contemplating bumping mine back down with the longer upcoming runs in week 4/5 but I'm going to leave it at 5 and see what I can do! Keep it up! We can both get through this 
Slow & steady wins the race, right? 
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I'm on W3D3 and when it tells me to "walk" I go between 3.0 and 3.3 mph; when it tells me "run" (although *cough* the program told me it's a jog! Make up your mind, robotic woman!) I bump up to 5.0 mph. Dreadmill running.
Technically there's no such thing as a jog. 5.0 is pretty fast. If you "can't make it" through any days, slow it WAY down.0 -
I just finished W3D3 and I run at 4.5 with a 2% incline. My walking breaks are at 3.5 or 4.0, depending on how tired I feel. I figure if I can get through this program once at at my pace, I can work on speed afterwards.0
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I graduated C25K last week and I have my first "official" 5K tomorrow morning. I have been running 5K workouts the past two weeks and have been between 9:20 - 9:30 per mile. My goal for tomorrow is to finish in the neighborhood of my best run so far of 28:55.
By the way, I am a 46 year old with serious foot problems that didn't do a whole lot of running before I started C25K. I have been officiating high school sports for a few years but that only involves short bursts of running and nothing sustained like this.0 -
Im on week 8 and ny runs have been about an 11.30min/mile 0
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For me, it really depends on the distance. When I'm just running 2-3 miles I can usually do 9:30 per mile but once I get past 3 miles and up to 4-6 it's 10 minute miles for me.
I'm currently doing the 5K-to-10K program and yesterday was a 45 minutes steady run (5 min warm up, 5 min cool down of course) and I started at a 9:40 pace and has to ease off the 15 minutes cause I was about ready to die lol. I clocked 5.31 miles all together.0 -
I'm up to Week 7 Day 2 and today my pace was 9.11 minutes per mile or 5.43 per kilometre (according to Nike+) 0
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I'm doing about 4 miles at a time now about 13 min/mile. I'd like to get my 5k pace down to 10 min/mile before I run a half just because I'd like my half pace to be around 11-12 min/mile.0
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Did the second week of my 5 to 10k program today. To be able to do the time and distance I needed to slow down. So I averaged 17 minutes per mile exactly. This is the slowest I've ever run since I got into week 6 of C25K, but I think I needed to do it to handle the new hill on my route and the longer time. I so envy those of you who are going so much faster, but give me time, I'll do faster someday. 0
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btsinmd, you have the right attitude. Persistence is what this takes. Don't worry about the speed. You are doing great! And as you know from doing C25K, your speed will come back. It's running for the whole interval that matters. Also, I noticed a dramatic difference when I switched from flat runs on the track to hilly roads. It was hard. However, that same hill that seems to be slowing you down, is actually working on you and will eventually make you even faster!0
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Here are some conversions that I found in a Units app:I haven't quite mastered how to get my minutes per mile but I run anywhere between 4.5 and 5 mph... I think I'm around 13 miles per minute and it sure feels slow. But in my defense, I've got short legs! I'm only 5'3" :blushing:
1 km/h = 60 min/km = 0.621371 mi/h = 96.56064 min/mi
5 km/h = 12 min/km = 3.106856 mi/h = 19.312128 min/mi
8 km/h = 7.5 min/km = 4.97097 mi/h = 12.07008 min/mi
1 mi/h = 60 min/mi = 1.609344 km/h = 37.282272 min/km
5 mi/h = 12 mi/mi = 8.04672 km/h = 7.456454 min/km0 -
I started around 12-13 minute miles. I'm on Week 8 and am down to 11 minute miles. It gets better every time I run unless the conditions are different (i.e. hilly terrain, high humidity, etc.) then I noticed I'm slower.0
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I just finished week 4 of C25K and I'm averaging 13-14 minute mile. I'm not worried about my speed at this point. My biggest goal is to be able to run an entire 5K. I work on the speed later. I do find it rather frustrating when I record my runs here that gets labeled as walking. I may be slow, but I'm definitely not walking!0
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I do find it rather frustrating when I record my runs here that gets labeled as walking. I may be slow, but I'm definitely not walking!
I hated that too! They should fix that. However, once I switched to recording my runs with Runtastic and letting them upload automatically, the problem went away.
Good attitude! You are exactly right...I was running at about a 13:00 - 13:30 min pace during C25K, but afterwards I soon jumped to 12:30. Now, 4 months later, I consistently run 11:30 on my shorter 2 mile runs and even see 11:00 occasionally. 12:30 is my easy long slow 4-5 mile pace. And I'm still building out distance and haven't even gotten to speedwork yet.0 -
I've been slowly edging my time up. Week 1 - averaged around a 13min/mile. I'm on week 4 and I'm just under 11min/mile. I'm tall (5'11.5) and so I'm aiming for a 10 min mile in the next couple of weeks.0
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I'm on W7 and I'm averaging at a 12 minute mile. Today I was a 11.5 minute mile. I was excited about that.0
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I'm on W3D3 and when it tells me to "walk" I go between 3.0 and 3.3 mph; when it tells me "run" (although *cough* the program told me it's a jog! Make up your mind, robotic woman!) I bump up to 5.0 mph. Dreadmill running.
Technically there's no such thing as a jog. 5.0 is pretty fast. If you "can't make it" through any days, slow it WAY down.
Thanks Did week 4 day 1 at 5 mph across the board and it was too much (first time having shin splints, yowch!) so days 2 & 3 I did 5 mph in the 3 minute run segments and 4.5 mph in the 5 min run segments. Shin splints slowly decreasing (trying stretching moves, doesn't seem to be doing much good frankly) but after last nights run, upon waking up this morning I have some crazy pain in my lateral shin all the way down to my 4th toe. Foot feels extra bony too. 
Good thing I'm on a 2.5 day rest until week 5 starts where I can guarantee you I won't be doing 5 mph anymore haha I'll worry about speed after I'm done w/ the program! 0 -
Shin splints slowly decreasing (trying stretching moves, doesn't seem to be doing much good frankly) but after last nights run, upon waking up this morning I have some crazy pain in my lateral shin all the way down to my 4th toe. Foot feels extra bony too.
I do 15 minutes of classical ballet warm up before I run, and it works wonders to limber me up. I haven't done ballet in years and years and years, but I picked up a Jennifer Kries workout dvd for 4.99 (The Method: Pilates Target Specifics), and the "hips" workout is what I do. I feel like I'm flying when I run after doing that. No more pain.0 -
My last run on Wed. (W5D1) was 10:47/mile doing the 5 minute intervals. Today I moved up to 13:00 min/mile for the 8 min running intervals.0
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Shin splints slowly decreasing (trying stretching moves, doesn't seem to be doing much good frankly) but after last nights run, upon waking up this morning I have some crazy pain in my lateral shin all the way down to my 4th toe. Foot feels extra bony too.
I do 15 minutes of classical ballet warm up before I run, and it works wonders to limber me up. I haven't done ballet in years and years and years, but I picked up a Jennifer Kries workout dvd for 4.99 (The Method: Pilates Target Specifics), and the "hips" workout is what I do. I feel like I'm flying when I run after doing that. No more pain.
Will look into that, thank you for your advice 0 -
I'm a c25k graduate, but I run at a respectably slow 9 min/km (14.4 min/mile). I've got endurance on my side, though. 14 km happening tomorrow. 25 km happening in Sept! 0
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Because of the heat that I'm not used to I've taken my training to the TM. I start week 5 tomorrow. When I walk I'm at 3.8 mph and jog about 4.8-5 mph. When I'm out on the street in cooler weather with my walk/run I average just under 14 minutes for a mile. I try to do at least a 5k each time I go out. And my fastest was 41.02. I'm hoping to get it under 40 minutes for my first race next month.0
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I just did W7D2 and averaged about 9:20/mile. This is my second time through the program though (took a long break from running this winter/spring after knee surgery). My first time through I was running at about a 10min/mile0
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I just finished W6D3 at 15:44min/mile. I had gotten a lot slower as the weeks progressed (week three was my best, I actually did a 12:44min/mile on day 2), but now each run has gotten slightly faster the last two weeks.0
