C25K W3 Distance

ClareWhittaker

Hello!

Hope everyone is enjoying the C25K still.

I just wanted to know (out of interest really) what sort of distances people were going on W3? I make sure I do 30mins regardless so I will power walk if I have some time to kill until cool down. But I don't seem to be clocking up much distance really considering where I would like to be by week 9. I guess I just wanted to know if what I am doing is normal or if I'm flagging slightly!

Obviously I understand that distance isn't important at such an early stage but it's just nice to know what other people are doing/how they are finding it

Drastiic

It really depends on your running speed and walking speed. The program assumes a 6.2mph run and about a 3.0mph walk. Most beginners won't be running at 6.2mph, because that's awfully fast and usually isn't sustainable by the time people hit Week 5 and beyond.

The below numbers do not include warm-up or cool-down.

Assuming 6.2 mph run pace and 3.0 mph walk pace:

Week 1 - Run 0.83 miles, Walk 0.60 miles, Total 1.43 miles - Avg Speed 4.3 mph
Week 2 - Run 0.93 miles, Walk 0.60 miles, Total 1.53 miles - Avg Speed 4.4 mph
Week 3 - Run 0.93 miles, Walk 0.45 miles, Total 1.38 miles - Avg Speed 4.6 mph
Week 4 - Run 1.65 miles, Walk 0.28 miles, Total 1.93 miles - Avg Speed 5.4 mph

Week 5 Day 1 - Run 1.55 miles, Walk 0.3 miles, Total 1.85 miles - Avg Speed 5.3 mph
Week 5 Day 2 - Run 1.65 miles, Walk 0.25 miles, Total 1.90 miles - Avg Speed 5.4 mph
Week 5 Day 3 - Run 2.07 miles - Speed 6.2 mph

Week 6 Day 1 - Run 1.86 miles, Walk 0.3 miles, Total 2.16 miles - Avg Speed 5.4 mph
Week 6 Day 2 - Run 2.07 miles, Walk 0.15 miles, Total 2.22 miles - Avg Speed 5.8 mph
Week 6 Day 3 - Run 2.27 miles - Speed 6.2 mph

Week 7 - Run 2.58 miles - Speed 6.2 mph
Week 8 - Run 2.89 miles - Speed 6.2 mph
Week 9 - Run 3.1 miles - Speed 6.2 mph

Assuming 4.0 mph run pace and 2.5 mph walk pace:

Week 1 - Run 0.53 miles, Walk 0.50 miles, Total 1.03 miles - Avg Speed 3.1 mph
Week 2 - Run 0.60 miles, Walk 0.50 miles, Total 1.10 miles - Avg Speed 3.1 mph
Week 3 - Run 0.60 miles, Walk 0.38 miles, Total 0.98 miles - Avg Speed 3.3 mph
Week 4 - Run 1.07 miles, Walk 0.23 miles, Total 1.30 miles - Avg Speed 3.6 mph

Week 5 Day 1 - Run 1.00 miles, Walk 0.25 miles, Total 1.25 miles - Avg Speed 3.6 mph
Week 5 Day 2 - Run 1.07 miles, Walk 0.21 miles, Total 1.28 miles - Avg Speed 3.6 mph
Week 5 Day 3 - Run 1.33 miles - Speed 4.0 mph

Week 6 Day 1 - Run 1.20 miles, Walk 0.25 miles, Total 1.45 miles - Avg Speed 3.6 mph
Week 6 Day 2 - Run 1.33 miles, Walk 0.13 miles, Total 1.46 miles - Avg Speed 3.8 mph
Week 6 Day 3 - Run 1.47 miles - Speed 4.0 mph

Week 7 - Run 1.67 miles - Speed 4.0 mph
Week 8 - Run 1.87 miles - Speed 4.0 mph
Week 9 - Run 2.00 miles - Speed 4.0 mph

Jaccyber

I have also been kinda curious about this also.

On W3 with the 5 minute warmup and cool down I traveled a distance of 2 miles. When I am done with the session then I go around 1 more mile to make it 3 miles total. For the last mile I have been jogging just to test myself to see if I can go that far without walking or stopping. So far so good.

On W1 and W2 with the 5 minute warmup and cooldown I traveled a distance of 2.5 miles.

On Monday I will begin week 4. I shall see how that goes.

Happy running to ya.

AndreaPool

I'm thinking about tracking my next run with an app to make sure, but Google Maps tells me I go 3.5-3.6km (2.18-2.25mi) on my runs in W3, including warm up and cool down.
I'll let you know if officially tracking it gives me much different numbers...

ClareWhittaker

Thanks guys It's interesting to hear what other people are doing.

I am at the end of W3 but I don't think I'm running fast enough hence lack of distance! I'm only running (more jogging) at about 4.8mph. But to me that feels like a run lol. I think I'll repeat week 3 and try to up my pace before continuing. I'm not particularly short at 5.5ft so can't blame it on my my height. 6mph seems like a big leap tho!

tlc36

I am on week three and I am right with you! I hit 2 miles right at the 30 minute mark.... I run at 5mph

Drastiic

I would suggest just moving on to W4. There's no real point in repeating W3. Don't concern yourself with speed as that will come with added distance. It's the total time on your feet that should be increased, which is what the program is gradually doing with decreased walk intervals. Once you get into W5 and beyond, everyone is forced to slow their pace anyways.