So after finishing the cto5k programme I decided that I needed to consolidate my ability at 5k before trying to push on so am currently continuing pretty much as I was running three times a week out to 5k so a little over the week 9 30 minute runs
So was out this evening in the rain pounding my route and finished 5k in an average pace of 6.42 per kl
Would like to think I could get down to sub 30 mins but wont beat myself up if I don't
It's hard to sustain a 6:00 min/km pace. I've been doing the same as you since I graduated in June, consolidating 5k 3 times a week. My normal pace is similar to yours. I average normally at between 6:30 to 6:40 min/km. I only managed to break the 30 min 5K barrier once getting a time of 29:56. That was on a 5k road race. I had to give it my all and then some.
At the moment I am just going to enjoy running. Forget about times and spend the Autumn and Winter building up my distance and train for 10k. Hoping that by getting better at longer distances that my fitness will improve and in the Spring I will start trying to improve my times again.
Enjoy your runs.
Great idea to consolidate. Too many people try to do too much too soon (either speed or distance) and end up on the IC. You can mix it up though - do a shorter run one day, and the next run slow it right down and go a little further. Just make sure you don't exceed your total distance by 10% (so if your total distance one week is 15km, next week your total distance should not exceed 16.5km). But most of all, enjoy your running!
thank you
Brilliant. You are doing exactly what you should be. The only way to improve is to continue to run regularly. It will not be the instant progress curve you found in c25k, however,
you will find that running 5k becomes more comfortable over the days and weeks, and by doing this, stamina, speed, etc will all follow suit.
You're doing great. As previously said, run regularly and increase distance as comfortable using the 10% guide. I've gone from a 34 min 5k to a PB of 28.50 last week just by focussing on building distance... not fast for many BT a real achievement for me... you'll be surprised how pace improves.
week3run1 ✅. 3 x 17 mins with 1 min walks. 
