advice please - 5k and half marathon

I have done several 5ks but I power walk rather than run. I go pretty fast for a walker and overtake some slower joggers! About 7.4kph.

I have signed up to do a 1/2 marathon in September and again will be walking fast rather than running. But if I am to do it in 3 hours, i need to do the whole thing at 7kph. So I need to get into practice.

In June there is a local charity 5k so I am going for that but this time i want to do a bit more running. So I have printed off the couch to 5k programme.

My question (finally) - when it says brisk walk - what does that mean? About 6kph? And when does jogging start! I can do a weird power walk waddle at about 8 kph - so should i chagne to running at about 7.5kph?

By the way, i am 60 years old and so not exactly a spring chicken! And as you can see, a novice runner,

Thanks for any advice!

Kate

Do you have to do it in 3 hours? That may be the posted finish time, but my first half marathon had a posted time of 3 hours 15 minutes and I did it in 4:11. The last person to finish came in at 4:45. I've been getting faster with each. This last one, my garmin said my average speed was 14.5 minutes miles (don't know how to translate that to kph, sorry). I know 15 minute miles would get me in in 3:15, but that doesn't account for the bathroom break, especially if there is a line. I took one break on my last half. I maily walked really fast. The first four miles I alternated walking and jogging and kept up with the 3 hour pacer, so that sort of rate will get you in in 3 hours. Or you can just walk fast. I was passing joggers while walking.

Good luck. Congrats on the 5Ks.

Jan

Oh not at all! My choice! I am a competitive person and know I can't run with the elite athletes but I am setting myself the target of 3 hours. There is no posted finish time as far as i am aware. Entirely self-imposed!

Just went and converted - 7kph is 4.4 mph. So just under 14 min miles.

I think that at my age I may be over-ambitious but, hey, that's the fun. Showing people I can still do things!

Kate

I believe age is only a state of mind.  You show them all!  I'll be cheering you on.

Jan

Hey Kate, I started walking/running this year and I am 59. My fastest 5 K was around a 12 minute mile. I started walking/running and my time reduced accordingly. I did that because when I run all the time I settle into a slower pace. When I walk/run I was running faster but the walking slowed me down. I am now trying to go from walking fast for a minute and running as fast as I can for a minute to running for a minute and then running as fast as I can for a minute. Eventually I want to run as fast as I can continuously. Don't know if this makes sense or not. I do know if Idon't run for aweek I am back at the beginning. Good luck!