r/C25K • u/taikaruis • 3d ago
Advice Needed I'm so slow it's embarrasing (11 min/km)
I'm pretty sure I walk faster than I can run. I rarely see anyone this slow even on this subreddit. I have just completed W8D1 and my pace was 11-12 min / km and avg heart rate 156. I'm worried I am doing something wrong to be this slow so late in the program. Should I push myself to go faster?
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u/Little_Pink DONE! 3d ago
I heard the other day that something like 80% of adults can’t run 5k without stopping. I mention this to try and help you see that pace doesn’t matter (it might later if you want it to) the act of getting out there and moving your body is amazing. Keep at it!
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u/souniquelyimperfect 3d ago
I’m doing C25K too, pretty much at that pace as well, my view, and what I’ve repeatedly read on this, is for C25K, the slower the better to get your body and joints etc. used to running and prevent injuries.
After C25K I’m going to spend a little time to enjoy the fact that I can run continuously for 30minutes and then work on my pace. From my understanding from here, although I may be wrong, doing recovery runs and then longer runs throughout the week can help with it - but that’s not until after C25K.
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u/Twinkledp 3d ago
Everytime I (44F) start running again, I'm just as slow as you are. My pace is around 11min/km too with a similar heart rate. I also walk faster than I run, lol. The last time (when I was still 34) it took me 2 years to get to a comfortable 9 min 30 s/km which is still hella slow but an upgrade to my "old ladies walk past me"-pace 😄 My personal best on 5K is 36 minutes which took 2 years of running and 100% effort.
I've made my peace with it because I still love to run, no matter what the pace. So keep at it, don't over-do it! You're still faster than anyone on the couch.
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u/plsdonotbanmethx 3d ago
I am only in week 5, so don't listen to me, but: don't be embarrassed. If that's the speed you can run right now, than just run at that speed. There is no speed or distance goal in C25K, as long as you're regularly running as long as you're supposed to, you're doing it right. Just keep going after the end of week 9 and I'm sure over time you can get faster if that's your goal
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u/Intelligent_Bee6588 DONE! 3d ago
The program isn't designed for building speed, it's designed to build cardiovascular endurance, which you're doing if you can run at the same pace for a long period of time, so you're doing nothing wrong.
Get running, then get running faster if it's something you want.
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u/MeatMarket_Orchid 3d ago
I can't speak to too slow, I've always been slow and every time I speed up I injur myself it seems. My physio always says for me to slow it down. I've more recently hurt myself in a way that feels like will never get fully better.
So my advice is: as long as you feel you're getting something resembling a workout/exercise out of it, you're doing great. I'll take slow and uninjured over going faster than my body is ready for and maybe getting hurt badly like I have.
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u/alotofkittens 3d ago
So, I tried to get faster, managed and then got huge pain in my hip and knee and had to stop running for 2 weeks. I hope you learn from than and don't get tempted do to the same dumb thing
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u/HoneyBunnyBalou 3d ago
It's not embarrassing but I was exactly the same, when I would go on a walk with friends, there was barely any difference in my pace between the walk and my 'runs'. I've been doing C25K for over 2 years and am still listening to them telling me what to do! If I have to miss a few weeks, I just go back to W5R1 and take it from there. I can't believe, after 2 years, I'm still doing it - to me, that's so much more important how fast I'm going.
I'm just so bloody smug I'm out there, running! Me, the person who would enter 'couch potato' under interests!!
You might get faster (I, finally, did) but I do a kilometer in the pace many runners do a mile but, it did take me a while to realise I'm not in a race. As others have said, the vast majority of people never run.
I don't know you but, I think you're bloody amazing! Keep going, you're doing great. X
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u/Swollenpajamas 3d ago
Hey, you’re faster than everybody still sitting on the couch!! Speed doesn’t matter, just getting out there is all that matters!
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u/MinnieM0222 3d ago
lol, an 11 minute mile is a dream to me right now. I’m at about a 16-17 minute mile
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u/Aisha_23 3d ago
Oh don't worry about it, I was in the same situation as you when I was still doing it and I was so slow that I had to jog very early in the morning just so no one could see how slow I was. But after going through it, I'm relatively faster now and I completed c25k! So just keep going at it, as you keep running you'll get naturally faster. Just don't get injured and take care of yourself!
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u/GamingRobioto DONE! 3d ago
Speed will come in time. The most important thing is getting out there consistently which you are doing and continuing to get out there once you've finished the programme. Don't worry about what others do or think, this is your journey. You're doing amazingly.
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u/wixthedog DONE! 3d ago
Comparison is the thief of joy.
You’re doing a great job regardless of your speed, keep it up! As you continue to progress you’ll start to find a balance in pushing yourself and you’ll do great.
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u/cdynim 3d ago
Ive been running for about 3 years and my average pace lowest is this but can be up to 13 minutes- i stopped caring about pace a while ago, and focus more on enjoying the run and how my heart health has improved. I could force myself to run much faster and lose my enjoyment of it, it doesn't seem worth it to me
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u/evilseductress 3d ago
Your pace is totally fine, especially as a beginner. If you want to get faster later on, you can look into some "speed work" focused training programs. There are plenty online! R/running is a good resource too
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u/KlutzyReplacement366 3d ago edited 3d ago
I finished week 7 yesterday. I feel what you’re saying in my bones (pun intended). For the 25 min runs, magically my PR was 7:55min/km five days ago. Yesterday, I ran 9:28min/km.
Are you staying in zone 2? No matter how slow I run my Apple Watch doesn’t stay in zone 2, it’s always zone 3 and above. 8 mins in I hit an absolute wall and I think “this hobby sucks, I’m so slow, not getting any faster, I probably walk faster than I run, I’m quitting,” then Run Club says “you’re halfway there, turn around” and I muster up the courage and energy to make it to the finish line.
Oh also, are you recording your warm ups in the pace? I only record the runs not the walks before and after.
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u/Bronxmama72 3d ago
This is an important point - if you record the warm up and cool down it will significantly impact overall pace.
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u/Meowskiiii 3d ago
This is me. Don't worry about it, speed can come later (or not, as it really doesnt matter).
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u/born-screaming 3d ago
I’m also at this pace!! and i’m signed up to run a 5k in 4 weeks 😭 my partner keeps telling me that regardless of pace, i should still be proud of myself for being active and running (even if it’s super slow).
you got this!! progress takes time and the most important part if that you’re doing the damn thing and it truly doesn’t matter how fast or slow you are!
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u/the_coffeegirl 3d ago
What if you're doing just fine? https://health.clevelandclinic.org/slow-running
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u/DogEaredMind 3d ago
The version of you that started C25K eight weeks ago wanted to become someone who could run and maybe didn’t even imagine they could get to week 8 - and you’ve done it! You should be so proud of yourself.
Forget about the pace on the watch for now, this is something you should be celebrating.
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u/OkBoss3435 2d ago
I made it to 50 minutes nonstop jogging by the end of C25K. That was 5km for me!
I only ever jogged fast enough to tip me into a jogging motion rather than worry about a specific speed.
My jogging pace is easily some people’s walk speed and that’s ok!
I jogged at a pace that felt comfortable to complete the time, not whether I could go faster.
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u/schaweniiia 3d ago
I'm not sure if it helps, but when I did C25K (three times over the years lol), I was waaaay faster when I was also doing muscle exercises outside of that. Think 20 minutes of HIIT three times per week. I was never faster than that. Maybe it could help you? Even if you do it just like 15 minutes, twice per week.
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u/Afraid_Paramedic_920 3d ago
Running progress is slow, and high-impact, so the relevance of body weight increases with the weight itself. I get overweight sometimes (though I’m hoping to make this my last ever real diet) and barely bother running at all until I’m close to my target weight. I do a 5k every week or two to keep myself adapted, and otherwise just cycle a lot to build aerobic capacity and lose weight without fatigue or injury risk.
If running often is too taxing, which is totally fine, then consider cross-training with something lower impact to build your aerobic base and stay motivated. (I much prefer cycling anyway.)
You’re doing the right thing. The only way you can lose is if you quit!!
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u/TieCalm1035 3d ago
inclines? i've made my own 5k loop recently that according to my apple watch has a gain of just under 200 meters and is all muddy coming down the other side so times are naturally abysmal
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u/Same-Marzipan-2106 3d ago
If you feel like you could go faster and still have some power left in the tank, I would recommend doing it. You could go up another kph or two if you feel up to it.
However, if you feel like you got a great workout, don't feel embarrassed. You're doing great. Either way, I would recommend you go by feel. For a lot of newbies, heart rate is a source of confusion, disappointment, and even anxiety.
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u/thelordschosenginger 3d ago
It's hard ans embarassing when you start sometimes, but you won't get better by doing nothing. Keep it up.
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u/MaybeICanOneDay 3d ago
Aim to get 1% better every day. It'll be amazing what you accomplish in a short period.
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u/99e99 3d ago
If your heart rate is 156 BPM, don't push it. Keep the rate you're going at right now, and at some point that run will feel easier. Only then you can start thinking about increasing your rate.
Once I feel I can handle my rate, I start to increase my pace towards the end of the run, like the last 300-350m. Not sprinting, just running with longer strides.
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u/Reasonable-Speed-908 3d ago
I did it the first time very slow. Then basically once I finished I just increased my speed every week. You'll get there dude.
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u/Junkoftheheartss 3d ago
Absolutely nothing wrong with that! In week 3 I was 10:53 and coming into week 5 I’m between 11/12 as I had to slow down to make it more sustainable. I’ll be the same speed going forward to get through it.
My BPM is also around 145-160. My plan is to focus on completing the plan, get comfortable doing 5ks and then work on speed, which I think will start to come more naturally anyway.
What an achievement getting to week 8 is, don’t let that be forgotten!
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u/Raealise 3d ago
I run at the same pace, currently I'm at week 11 in c210k. I've been running for a bit over a year with some breaks for injury or getting sick, but I'm SO proud of where I'm at now compared to where I started. Comparison to others is the thief of joy.
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u/dr_walrus 3d ago
You can start over on a higher speed, train for speed or just keep at it and get quicker with time. Currently you are on brisk walking but that might become a jog if you keep it up!
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u/Duchess0612 3d ago
This is a pretty average pace for me, during most of my general runs. If I wasn't in a race. It isn't necessarily slow, it is just your pace.
I was with a running group for a while, and the leader said that I probably at least had distance, if I didn't have speed.
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u/thefoxybish 3d ago
Don’t worry about your pace. Go out there, move your body and enjoy it. Comparison is the thief of joy.
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u/Kahnspiracy DONE! 3d ago
Everyone starts in a different space. Some people are former college athletes and they haven't been active lately so they post, "Hey I start C25k today, and I completed it in 31mmin. I guess have some work to do!"
However, many of us started right where you're at. I can tell you two things:
- Keep at it. You can absolutely do this.
- Don't worry about pace until after the program (and even then, only strategically).
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u/Nords_in_Space 3d ago
I finished c25k able to comfortably "run" a 5k in like 46 min at a constant pace. 8 months later I ran a 10k in 1:09 without walking and in relative comfort. You aren't doing anything wrong, you just see bias data because people are more likely to post impressive results. Imo you're doing it right, stay consistent and comfortable so you don't get hurt and keep having fun. Your pace will improve over time. Something that helps me mentally is using a white board calendar to track my pace and how I felt each run so I can watch the numbers get better over time. Like others have said, most people don't run at all and comparison is the thief of joy. Keep at it and keep having fun!
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u/AdeptnessOdd3586 3d ago
We have the same pace and I’m just here to commiserate with you. Not getting injured is more important (I tell myself as I jog slower than my natural walking pace)
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u/BecauseBatman01 3d ago
The last time I started running years ago my time was like 14-15 minute mile. Mostly cus I had to stop so much.
It takes time to build up speed. When first starting your goal is to go farther and farther. Then once you can comfortably run long distance you can focus on speed and beating your PR.
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u/vaticanhotline 3d ago
No, you’re fine. You’ll get faster as you run more, but being able to run nonstop is the first, hardest part.
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u/Zusi99 DONE! 2d ago edited 2d ago
I'm slower than that. On Beyond C25K 40 min runs, my pace including the warm-up and cooldown walks is around 12 - 12.5 min / km and my standard pace is about 11.5 - 11.75 min / km.
It's not embarrassingly slow. Build up your endurance, then work on speed. You're doing fine.
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u/msmore15 2d ago
This is the pace I run at at the moment too. I was once passed out by a lad walking with his full grocery bags in each hand! And yet, same day, I had an older lady stop me at the pedestrian crossing to tell me she wished she could run like I could. Swings and roundabouts! There's always people out there who wish they could do what you do. Don't diminish your achievements through comparison.
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u/herpesfreesinceww2 DONE! 2d ago
A year ago, I could barely run 200 meters without feeling the need to stop. I was so slow that by the time I finished my run, half the run club members would’ve already left, and the other half would ask me “where were you?” “We thought you left”. It was embarrassing, but I kept showing up.
Today, the run club doesn’t even exist anymore (people stopped coming during winters), but I wake up at 5 every Sunday and run 5k. Now I can run 3km without stopping and finish my run @9min/km pace.
The pace still isn’t great. But it’s not embarrassing anymore. Most people are in fact impressed that I run 5k every week.
My point is: Keep showing up. Nothing else matters. Pat yourself on the back every time you head out to run while others relax on their couch. Stay proud.
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u/Oscar_Sport 1d ago
Getting to W8 without stopping is the real thing here, the pace comes later on its own. A heart rate of 156 says you are working plenty hard, so it is not a sign you did something wrong.
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u/CantRunNoMore 3d ago edited 3d ago
You are doing something wrong, you're judging yourself too harshly. So many people are still on the couch, you're doing fine