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Pace and frequency when starting out

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So I'm starting back into running using the c210k program, and I was wondering what pace is appropriate for the intervals at the beginning of the program. Conventional wisdom says that you should be able to have a conversation while you jog, but I feel, that for me, would be reallllly slow. If I'm only running 1-3 min, for the first few weeks, should I try to keep it to a slower pace, or run a little harder, knowing that the intervals are short? Also, as far as rest days, due to my work schedule I plan to sometimes run on consectitive days (not running on days i work). Does anyone the this would prove to be harmful? I still plan to take one complete rest day each week.

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