Jump to content

Distance or speed?


Recommended Posts

Firstly, can I please apologise if this is a topic that has been raised before and I've just not seen a previous posts.


I've just finished week 4 and so far it's been good. Week 5 is when the programme starts to differentiate between duration or distance. So far I've been running at a fairly slow but comfortable pace, 6.5 kph which is I suppose about 4 mph.


If I continue at that once, I clearly won't manage 2 miles in 29 minutes. I'm thinking it's better on day 2 to just run for 29 mins and see how far I get, and then on subsequent runs see if I can build my speed up. The goal after all is to run 5K and not to run 5K in the same sort of time experienced runners do it.


I'm curious to know how other people have approached it and what your successes and failures have been.


Thanks for reading,



Link to comment
Share on other sites

For me running for a solid minute is a challenge in its self! But I am determined to succeed. I have never been a runner. I have only completed day one but I would say for me it's just to keep moving for the whole 3.1 miles I will be doing in October. I would like to run the entire 5k but I will not be let down if I can't. Once I can run the entire 5k I will work on time. Good luck in whatever you choose.

Link to comment
Share on other sites

Just focus on finishing jogging/running non stop in time allotted. Don't worry about distance or speed. That will come. You are working on endurance now. I just finished Week 5 Day 3. My actual distance covered was 1.75 miles but I jogged non stop. Also don't fall into the trap of I feel good so I am going to sneak a extra run in. Especially going forward from Week 5 it will burn you.  


Don't be intimidated by Week 5 day 3. It is easier than it sounds. If you have to repeat week repeat it. Just don't quit. 


Endurance first. Speed and distance will come. If someone pases you don't try keep up just remind yourself that I am faster and stronger than I was at Week 1 Day 1 and that's what counts. 

Link to comment
Share on other sites

I am 62, male.  When I finish the program this week, I will be able to run for 30 minutes, but not 5k.  That will come later.  Once I establish my baseline aerobic capacity, it will be time to amp up the speed/distance.  I am looking forward to being able to push towards 5k in 30 minutes, and then at better and better time.  

Link to comment
Share on other sites

  • 2 weeks later...
  • 3 weeks later...

I just started Week1 Day1 and can barely jog for 60secs.  My goal is to jog/run non-stop for 6 rounds (2.4km) around the stadium.  The app will help me build stamina and endurance to jog/run without walking for:

- 20mins by Week5

- 22mins by Week6

- 25mins by Week7

- 30mins by Week8.


Once I reached this ability to run non-stop for 30mins (completing Week8 Day3), I intend to go back to repeat Week5 Day2 and focus on completing the distance:

- 2 miles or 3.2km by Week5 repeat

- 2.25 miles or 3.6km by Week6 repeat

- 2.5 miles or 4km by Week7 repeat

- 3.1 miles or 5km by Week8 repeat.


As some reviewers commented, this app should be titled "Couch to 30mins non-stop running in 8 weeks".  After 8 weeks you are fit enough to run 5km.

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


  • Create New...