So I just recently started the C25K program and finished up W3D1 today and I am trying to measure out my progress to see where I should be from a pace/stamina perspective.
For example, the first couple of weeks I was actually running faster overall. Since the runs weren't as long, I was able to get my pace down to 9-10 mpm -- although I was completely gassed and sometimes I would have to extend the walk sessions. My overall pace, however, was about 14 mpm.
Now what I've done is slow my pace a bit (thanks to some advice on these forums) since W3 seems to include 3 minute runs instead of 90s runs. My pace on the runs I try to keep at like 12-13mpm, but now my overall pace is dropping to about 16mpm and my "run" is more of a hopping walk of sorts.
So now that I'm able to run (jog) for longer stretches, I'm not moving as quickly and that is messing up my overall pace/progress. Is this normal?
Also, for the day (before I started), the C25k app showed 34m Est Dist: 1.63 miles. Does this mean that is the distance I am expected to travel in the 34 minutes with the (2) 5m warm-up and cool-down walks? If so, any additional distance would mean better progress for this point in time? And less distance means I might want to redo the day until I can get at least that far?
Thoughts?