How fast you run is how fast you run. Everyone is different. Your "perfect" speed is the one that you can hold a conversation in. For me, that speed is between 4.5-5.0 mph.

This is good advice. I start c25k tomorrow. Thanks guys

I run at the same pace my workout partner walks. She is 9 inches taller than me and is recovering from a knee injury so she walks, I run and we stay together. Works for me!

Varda, you nail it every time!

Wow I run really, really slow. If I ran at 4.5 I would fall off the treadmill...lol :grumble:

Im running at 4.3mph, sprints are 5.0 or 5.5mph. I'll get faster with time and weight loss, working on the cardio and endurance at the moment. x

At the moment, in the heat, I'm running an approx. 13 min mile. It's slow but it gets me through the run, which is what I'm interested in right now, and it may slow down more when it gets hotter. I'm more worried that the heat will stop me from running and I'll lose the ability I have fought so hard to win. So, "slow and steady and maintain the distance" is my motto for the summer.

There have been a couple of really hot days and I've split my run into 3 - 2K runs with a couple of minutes "cool down" walk in between. That seemed to work well for me.

Does anyone take water with them on a 5K run? How do you carry it? Hang onto a bottle in your hand?

Thanks, Varda! I'll look into those. I think I may need to start carrying some water with me soon.

I am right there with you on the heat. I have been running and walking since January but when it is 90 degrees outside and the humidity is high I physically can't do it.

I use a program with c25k that tracks my speed and actual distance gone. I just started using it but my walk is about 3-4 mph while my "run" is about 5-7 mph. I feel like I am dying at the higher range but I adjust as needed. I just started out a few weeks ago so my endurance and speed will increase over time as will yours!

As for the water situation, I have been told by numerous people to never run without water. I used to and my throat would become so sore because the drainage that would occur and nothing to keep my mouth moist. I would get fatigued because of thirst. I started running (water bottle in hand) and it made one hell of a difference. It does suck as a PP said about the balance but it was only at first. I was able to adjust and get used to it. The sound of the water sloshing back and forth actually helps with my pace. I have heard of the camel back thing. I have never used it but the concept is pretty fascinating. I just dont think having something strapped to my back would be comfortable running. But who knows, it could be another one of those things you get used to

I start running around 3.8mph and 4.0 is too fast for me to walk, I would have to run at that point. I don't think my legs can go much faster than 6.0, I would definitely look like a squirrel on espresso, if I was able to even go that fast. I also go slow, at my first 5k (that I ran, I have walked others) I got passed by a woman that I go walking with, she was walking, I was jogging. But I did it (although I did learn that I shouldn't try and keep up with her, took me too long to realize that). We all go at our own pace and a lot of things go into it, such as I am shorter than my husband so I have a shorter stride, so I just can't go as fast. I like the explanation of if both feet are off the ground, you are running. And I never thought about the thing of there being no such thing as a jog. I guess I always figured I was jogging because I was slow, but I have struggled with not getting through the workouts because I try and go to fast. I think I have figured out that on the treadmill, 4.0 is about right for a steady run. Although I am a sprinter at heart so I always tend to go too fast and fizzle out quicker. But I really don't think I could safely go 7.0 or higher, and I am really not sure I could even go over 6.5. When I was trying to compete with the walking lady during the 5k (instead of competing with my old self), I really worried that I wouldn't finish. I got slower and slower and had to walk (which was fine, but for quite a while I still tried to keep up which meant my walks weren't a break and I was getting more and more worn out). I finally stopped competing with her(the fact that she was far enough ahead to be out of sight probably helped...lol), went to a slow run for as much as I could, stopped beating myself up, and starting telling myself over and over "I am still lapping everyone on the couch". Wasn't meant as a slam to anyone, but it reminded me of what I could have been doing right then compared to what I chose to do.