Finished C25K

[Candyfemme]

I have graduated, but can only run 2.7k in 30 minutes. I thought I’d keep doing the 3 runs a week. How long should I consolidate before trying to speed up. Or should I run longer before increasing speed. I don’t want to injure myself.

[Razouski]

If you’ve only just graduated C25k give yourself a few weeks to just enjoy the runs and get the three times a week firmly embedded as a habit. You may find you gradually increase your speed naturally as it becomes more comfortable.

When I was a relatively new runner and asked about speeding up, someone in the forum said, “the only way to run faster is to run faster”. Yes it was stating the obvious, but actually it made sense. It meant I needed to do sometimes push myself a little to up my pace slightly.

The C25k + podcasts are useful after graduating. I tried using the Speed podcast every once in a while which helped me up my pace a little as it has intervals. There is also one focussing on Stamina.

But to begin with I would have a couple of weeks just enjoying being able to run for 30 minutes three times a week with no pressure. Find a new route.. download a new playlist... enjoy... 😀

[Dexy5 Graduate10]

I completely agree with Razouski, enjoy running different routes and maybe join a parkrun one Saturday if you haven’t done one yet. I did this post graduation using the W9 R3. You can follow the app doing the 5 minute walking at start and finish. You don’t have to run all 5k.

Enjoy.

[Bluebirdrunner Graduate10]

Hi Candyfemme, well done for Graduating the c25k plan.😊

I agree with the others, the more running you do the stronger you will become. Don't worry too much about speed, enjoy your 30 minute runs nd you will naturally become quicker, the c25k + podcasts are fun to try too...

healthunlocked.com/couchto5...

Happy running😊

[Candyfemme in reply to Bluebirdrunner]

Thanks. I just downloaded the App and will try it out this week.

[Whatnog]

Hi Candyfemme, you’ve got good advice already. You may also take a look at this post healthunlocked.com/couchto5...

[Beachcomber66 Graduate10]

I found,thanks to loads of help,from people here, that speeding up and increasing distance were two separate exercises. The C25k+ tapes were a bit much for me, probably because I am getting on a bit and the music didn't appeal either. After completing consolidating the 30 minute runs, and trying to run successive 5ks faster and faster (big mistake) I moved onto Bridge to 10k and found that the pattern of short quicker run, 5k and then a longer (but dead slow to start with) run each week really worked for me. Some people run intervals, faster and slower periods in the same run....anything but endlessly repeating the same length run time after time and just trying to run quicker each time. I think that could get really boring and disheartening. Variety is the spice and all that! Sure you will,work it out for yourself 😊 Well done on your graduation.💪💪

[BaddieThePirate Graduate10]

I think it’s your choice on which to aim for. I went for distance but I haven’t got faster. In fact I think I’ve got slower, but I’ve found my pace so I’m happy with that.

You can run on time or distance, so decide whether to go out for half an hour, or for 3km. Either means you are out there doing it so the only thing left is to make sure you enjoy it 😊. Then decide whether to up the time by 10% or the distance by 10%, or stay the same. Happy running and well done on your graduation! 🥇💥

[JonathanP Graduate10]

Hi, I think they are interdependent - I've gradually worked up to 10k and that has greatly improved my 5k pace. Congratulations on your graduation!

[Katnap Graduate10]

Hi Candyfemme. Speed will come as you increase distance / time you run for.

Try adding 10% per week to your running time. Depending on your circumstances and time limitations you might consolidate on 45 minutes or an hour. So you might do 3x 33 mins then 3x 36, 3x 39, 3x 42, 3x 45.

As Beachcomber66 says, speed is different. You could swap for a shorter run between in your 3x runs that includes intervals (again!) of run walk run, where you actively run quicker but get to catch your breath before the next quick interval period of running.

Whatever you do, have fun! You're still getting out there and that's far more important than thinking you need to progress.

😸 Katnap 😸