C25K - getting slower

[Passthebiscuit]

Hi all, have searched for a similar thread but no luck so apologies if this is a duplication. I'm about to start w4 and I feel I'm getting better etc.

However, my Strava is showing that I'm covering a little less distance (overall ) and my speed is getting a bit slower since the start (overall !) all I can think is that when I started, and it was mostly walking, my walk was faster than my current "run" (which is a jog!).

Feels a bit demotivating! Anyone else has this ? Thanks !

I think the idea is nailing your technique on breathing, and gradually building your stamina in a sustainable way.

The things to celebrate are regularly getting out and completing the sessions, so I wouldn't be overly worried about pace or distance unless you were finding it difficult.

I'm on week 3 and I'm covering a shorter distance overall, but I'm recovering quicker at intervals.

Fab, thanks timeforabiscuit (great name 😁). I agree I am recovering much better and generally finding it easier! Well done for your progress too !

The length of the sessions and run/ walk proportions vary around.

It's easier to run harder in weeks 1 & 2 when the running bursts are shorter. By week 4, you can feel the effort of building stamina which is the key function of the plan. Slow is good, it helps you to keep going longer.

Experienced runners will run 5k, 10k, HM and marathon distances at decreasing speeds as they run further.

Don't worry about speed, just focus on keeping through the running blocks at some kind of running pace.

As you move into weeks 5 & 6 where the structure varies, the two "long runs" are less time running than some of the structured runs with walk breaks, so you have already run that much by the time you get to them