I just finished week 4, and am wondering how I will do on week 5. You are running super fast compared to me. I am old (60), fat (99kg) and haven't run for literally 45 years. My pace for the 5 minute runs was 9:12/km and 9:40/km. Maybe allow yourself to run a little slower?
You might be right there, I'll pull it back on my reattempt a bit. For reference I am younger (30) but fatter (110kg). I haven't run for about 4 years though, all of my weight is from the covid era.
Seemed to have been quite a few factors working against you for this one unfortunately. Recovering from a cold especially!
You’re running very quickly! So you’ve got a lot of room to slow down when it’s feeling quite tough next time. Hopefully that’ll help you get there!
W5d3 is all mental. Slow down but don't stop. This is teaching your brain to stop telling you to quit.
These long runs I recommend five minute long songs you know very well. So 4 of them for this run. 5 for the next, etc. just focus on the music, not the time.
Slow down. When you are getting all the parts of your body used to running, it's the motions and time that are important. Speed comes naturally with more distance.
So, slow down.
In running they talk about your forever pace. It doesn’t literally mean forever - but a pace you can maintain for a long time.
30 minute’s isn’t forever, but for a new runner it can feel that way. The key for most people is slowing down.
I kind of discourage tracking speed. It gets your ego into it. It’s enough to just run the durations. Just a light jog.
I realize there were other issues for you around nutrition and life. But my advice is to try to slow down and find a comfortable pace. I’ve heard some runners say they were passed by a fast walker! It’s ok. Your pace doesn’t matter right now. Get to 30 minutes. You’ll find your pace starts to improve on its own as you acclimate to running that long.
I just finished week 4, and am wondering how I will do on week 5. You are running super fast compared to me. I am old (60), fat (99kg) and haven't run for literally 45 years. My pace for the 5 minute runs was 9:12/km and 9:40/km. Maybe allow yourself to run a little slower?
You might be right there, I'll pull it back on my reattempt a bit. For reference I am younger (30) but fatter (110kg). I haven't run for about 4 years though, all of my weight is from the covid era.
Seemed to have been quite a few factors working against you for this one unfortunately. Recovering from a cold especially! You’re running very quickly! So you’ve got a lot of room to slow down when it’s feeling quite tough next time. Hopefully that’ll help you get there!
W5d3 is all mental. Slow down but don't stop. This is teaching your brain to stop telling you to quit. These long runs I recommend five minute long songs you know very well. So 4 of them for this run. 5 for the next, etc. just focus on the music, not the time.
Slow down. When you are getting all the parts of your body used to running, it's the motions and time that are important. Speed comes naturally with more distance. So, slow down.
In running they talk about your forever pace. It doesn’t literally mean forever - but a pace you can maintain for a long time. 30 minute’s isn’t forever, but for a new runner it can feel that way. The key for most people is slowing down. I kind of discourage tracking speed. It gets your ego into it. It’s enough to just run the durations. Just a light jog. I realize there were other issues for you around nutrition and life. But my advice is to try to slow down and find a comfortable pace. I’ve heard some runners say they were passed by a fast walker! It’s ok. Your pace doesn’t matter right now. Get to 30 minutes. You’ll find your pace starts to improve on its own as you acclimate to running that long.