You should be really proud of your accomplishment and not putting yourself down by worrying about your pace. Even high level runners spend a lot of time building a strong fitness base before they ever start worrying about speed.

Keep it up! Don't worry about your times and focus instead on personal goals and just having fun. I fixated last year on getting faster, and ended up hurting my knee and having to take a lot of time off.

I'm in a similar boat, OP. Started running in Sept, loosely following C5K program, and now I run a few times a week, but have only made it to about 2.5 miles, and my average pace is about 11/mile because after the first mile I need to take a couple of walk breaks. What I have to keep reminding myself is that I was a super slow runner even when I was a college athlete (in a non-running sport, of course) and so there is no reason I should be a fast runner now, over 40! Just running is awesome, and I should try to feel good about it. Good for you, OP! Keep it up.

Anonymous wrote:I'm doing hill sprints to increase speed. Day after my first workout I was so sore because it was such an intense workout. It's supposed to be an effective way to increase speed, along with fartleks.

What do you do for your hill sprints?

Congrats OP! I totally encourage you to do a 5k - you could do it now even if you've only ever run 2.5 miles. Know that in every race there a fast runners, middle of the packers, slow runners, and walkers. You'd be fine. Also second the Jeff Galloway rec!

I'm doing hill sprints to increase speed. Day after my first workout I was so sore because it was such an intense workout. It's supposed to be an effective way to increase speed, along with fartleks.

OP here. Thank you SO much for all of the words of encouragement - I feel even better than when I posted earlier!! And inspired to sign up for a 5K.

20:42 - I did use the Couch to 5K app for my iPhone. I really liked the way that it gives audio prompts to run/walk, but you can still have your playlist going. That is why I am looking for an app to get to the 10K.

19:03 - I am going to see if there is a Jeff Galloway app.

Thanks again!!

Do u use any apps or just a watch? Hoping to follow in your foot steps

Congratulations! Im Starting week 4 of c25k. I'm a slow runner, more of a jog -3.5. I'm hoping to make it to the end! Thanks for the inspiration!

Great job!! I finished Couch to 5k over the summer being a new runner as well. I also tried it before (and failed), but the feeling of accomplishment is awesome - you should be very proud for sticking with it!!

You should sign up for a 5k, even if you've done the program more for time than distance. A lot of races are really fun, and the energy usually pushes people to go a little faster than usual.

I haven't been very good about working towards a 10k, but I want to try that soon. But building up endurance is still awesome - a lot of people build endurance, and work on speed later. Keep it up!!

Congrats! Awesome accomplishment!
You sound a lot like me in terms of speed and motivation for running. When I finished C25K I was really nervous about the actual race. I thought it would be full of super competitive runners. I was pleasantly surprised on race day...I picked a small local race which included kids, adults of all ages and abilities, very fast runners, very slow walkers, and everything in between. Just putting it out there in case you decide you do want to do the race. I ended up walking for about five minutes in the middle and it was NBD.

As far as apps, I don't have a rec but I'm using the Jeff Galloway training plan to work toward a 10K. I can't link from mobile but it's on Google.

Focus on increasing time if you want to lose weight.

Most 5k races include fast runners, average speed runners (30 mins), slow runners, very slow runners, walkers, people pushing strollers, kids, etc. People on the sidelines cheer every one of them on and it's just a fun, energizing experience. I get your assumption that you aren't cut out for it because I assumed the same with my first 5k, and I was very pleasantly surprised by the reality. I would encourage you to research and run one of the "no pressure" type races.

I would focus on increasing distance rather than time. Can't help with app info right now, but have fun!

Congratulations!!!

This was at least my third (maybe my fourth?) time attempting to do C25K and today I actually finished the program. So proud of myself - and down 20 lbs as well!!

I say sort of because I am no way running a 5K. The program suggests that if you are paced at 6 miles/hour, the 30 minute runs at the end will be about 5K, but I don't run nearly that fast. I am old (44) and even with my weight loss, obese (BMI of 30.4). When I am on the treadmill, I run between 4.6 and 5.0 miles per hour. When I am running outside, I think I go a bit faster, but nowhere near 6 miles/hour. So my 30 minute runs yield about 2.25-2.5 miles, I think.

Still, I am happy that I finished and want to keep going. I am hoping to lose another 30-40 lbs in 2014. I am thinking of getting a 10K app, but not sure if I will try to focus on increasing the speed or the minutes running. Probably best to go with minutes, I think. Any suggestions on apps? I know that the C25K makers do a 10K one, but it doesn't have very good reviews in the app store.