Increase speed or distance.

[Robbo78]

So i graduated from c25k 2 weeks ago and i can run for a whole 30 minutes!!! Its an amazing achievement thinking back to week 1 and running for a minute killed me!! Now though im running a 7 minute kilometer so I'm not hitting the 5k. So my question is do i run for longer till i get to 5k or do i focus on trying to run faster? If the latter...how???

[Kallyfudge]

Before you do any speed work, its better to build a base, work out how many k per week you are running and add to it. A lot of people use the 10% per week rule for increasing distance (no more than 10% per week). I've never tried the podcasts but I imagine b210k podcasts would do that anyway.

Also look for running clubs and parkruns etc, Races are great motivators to go out and do 3 or more runs per week over long term. You will notice that over time your speed increases anyway, after you've build a good base of running you could look at speed workouts.

[damienair Administrator]

I agree with above post. A good way of getting up to 5k is to start doing Parkruns. At your current pace of 7:00/km you are doing well and should do 5k in 35 minutes. That's just an extra 5 mins of running. If you were to do 2 x 30 minute runs during the week as training and do a Parkrun on a Saturday morning, that would be a great start. Each week you will naturally get a little faster. It's great getting a PB time and having a time to try and improve upon.

[rolysmate Graduate10]

I took the run out to 5k so a little longer than 30mins and have continued to run 5k 3 times a week to consolidate my ability and am finding my running is getting stronger

[IannodaTruffe Graduate10]

To clarify the 10% rule.........if you do one long run per week, then it is recommended that you increase that run ( while others are static) by no more than 10% of your weekly total mileage.

I believe that increasing distance, at this stage, will do most to increase your speed. However don't run the long run at a fast pace, keep that for your 5ks, and just use a nice steady pace.

Most of your running should not be at a fast pace.

[Whatsapp Graduate10]

C25k is a great training tool. But it concentrates on running for time as opposed to distance. Once you have graduated it is a good idea to start to focus on distance and try to improve your times, rather than running for the same amount of time and trying to improve your distance - if that makes sense.

As damienair says look at park run, or other organised 5k runs and start to get used to running 5k as a distance, even on you lone runs. Use gb.mapometer.com/ to work out a 5k run and go for it. That way you can start to look at your times over the distance.

That said why not go for a longer run one day, and on another a short fast one. mix it up a bit if you like, but keep up the consistency of regularly running as that ultimately holds the key to improvement.

[Hidden]

I'd say mix it up a bit, otherwise it can get a bit monotonous. I try and do a 5k a quicker 4k and a longer run (between 7 and 10 so far) or 2 x5 and the longer one. I want to build a sustainable running habit so at the moment I am just making sure I get out 3 times a week. The idea of one parkrun a week is a very good one as this will be novel and interesting. Enjoy yourself

[Oldfloss Administrator Graduate10 in reply to Hidden]

Me too.. when I am back on form.. often a speedy.. ( err me, speedy ?) 3K, throw in a 5K and always a long, long Sunday run I am trying to build back up to my 10Ks after the spell on the IC

[Oldfloss Administrator Graduate10]

Do some more 30 minute consolidations.....keep trying short runs and longer runs, then try the C25K+ podcasts for a while.. great for the discipline of our running and great for building up the strength, speed and stamina!!