Hi, I have recently completed C25K but am covering about 3k in the 30 minutes which is a lot less than I had hoped. I'm really not sure how to increase my speed to get me to 5k as I don't think my little legs can go much faster.
I found being told what to do for each run by the lovelt Laura on C25K very reasuring and it turns out I'm pretty good at doing what I'm told!
Now I'm not sure how to progress. Is there another programme for increasing speed and / or distance?
Any suggestions welcome.
I just added a bit to one of the runs every week over 3 weeks of consolidation (repeated w9 three times) until I got to 5K, I am trying not to sweat speed too much
Most people don’t reach 5K in the 30-minute time. This poll may reassure you: healthunlocked.com/couchto5...
Don’t worry about the distance. Somewhere amongst the pinned posts is a poll showing how few of us got to 5K by the end of the Plan! I certainly didn’t, but it came naturally a bit later as I increased running time.
If you put your name down on the “badges” post, you should get a link to another pinned post about things you can do next. If you haven’t got your “badge” yet, look for the post & add your name, because the link is really helpful.
And do stay posting on here, as it’s fun to know what people do next.
Happy running, Runner Scram! 👏🏼
Join the club! There are a couple of podcasts you can down load with Laura coaching you for either speed or distance- Stepping Stones NHS. Not everyone likes them but I did. But mix it up. If you’ve not got a running watch maybe get a cheap one as motivated me to see how far I’m going etc. I only graduated Easter but can now run 5k but nowhere near in 30 mins. Best effort 39 mins but getting stronger all the time. Just keep improving and try not to compare with other folk! Good luck !
Thanks for the advice. I think i just need to keep plodding along but feel a little bit as though I'm not getting anywhere!
Where do we find the Stepping Sones Podcasts please?
Hi Scram. Congratulations on completing 30 minutes of running , several times. Apply for your badge.👏👏👏👏👏👏👏
No one said you had to run fast to run 5K. Speed is not an essential ingredient here, just the determination to keep going for a little further each time, as recommended already by backintime.
There is one RULE. Only increase by 10% at one time. Keep enjoying getting better at running.
congratulations runner Scram on graduating🙌🏅🍾 I finished nearly x3weeks ago n still not ran 5k but getting closer. Dont get hung up about it, it will come as your legs get stronger, I have started just adding a bit on the end of each 30 min run, gradually getting nearer to 5k. Am just plzd to be running now as not long ago struggled to do 60 seconds🐢🏃♀️
You’re certainly not alone there Scram. A few speedy souls manage 5k in 30 minutes or less upon graduation, but the vast majority don’t - and some never will. You’ll run 5k in time - the time you do it in is irrelevant. There will be time to work on your speed later on, should you so wish. 😀
There are two ways to increase pace. The first is lots of speed work alongside your half hour runs... it would be slow progress, hurt and most probably not be fun. The other way is to extend one run a week until you reach that 5k, and then introduce some quicker runs over shorter distances. This will deliver progress sooner and be a lot more fun.
True, true, true!
Good advice thank you. I graduated 3 weeks ago and am getting so hung up on time and speed that I am forgetting to go out and ENJOY being able to run 🏃♀️
Indeed... you gotta enjoy yourself. You’d probably be quicker on your 3rd 30 minute run from now if you took the next two a little slower.
I've been running for 35 mins, but i think I'll go back to 30 and try different routes. Take the pressure off. Gonna buy a running watch to measure distance and pace. I've no real idea how far I run, but it's great that I can run 🏃♀️😁
Have you been tracking the runs? Strava, Nike run club, mapmyrun etc will give you the distance.
Maybe go 35 slow, 30 slow, 30 regular... then 40s, 30s, 30 the week after.
I've tried Strava but it can't pick up GPS for the duration of my run and gives me a total run time of about 10mins! I am defo doing more than that.
It should help if I get a running watch that will consistently pick up GPS. I'll also try your suggestion for varying time/speed. 😊
Yeah... Forerunner 35 is under £100 new and there’s some bargains on the preloved websites if on a tighter budget.
Brilliant thanks. It's all a minefield to Me!
I graduated in June and still not up to 5k ,I just keep doing 3 runs a wk and I think I am jogging slightly faster now,so one day I may reach the5 k !
I have little legs too! I am 4’10. I was just like you so don’t be disheartened. I’ve done another 4 weeks of consolidation and mixed in Parkrun every week and it does get better. If you have a running app, look at your pace per km and every week keep an eye on the results, aim to improve every week but it takes time to get into this kind of rhythm as we mature as runners. Slowly slowly! Don’t stop running, my target is to reach 5K in 30 minutes if I can and I have plenty more months of running to get me there hopefully!
You've done brilliantly Scram, massive achievement. Never forget though as everyone says 5k is 5k whether you run it in 20 minutes or 40 minutes. When I ran my final run in C25K I ran about 4k and the following week ran my first park run with my daughter. I was so proud that I never stopped and ran it in 39 ,minutes. Just enjoy the journey, I am xx
Unfitnomore has the best advice. I also liked having someone in my ear telling me what to do and missed that. I found lots of apps to get you to 10k but for me a half hour run fits well into my day so I didn’t want to be out longer, just to get quicker. I found and am using an app called “5k Pacer: run faster races.” It’s designed to take 8 weeks but I am repeating the runs until I feel ready to move on. It’s not free but it’s ok and my pace is improving.
Hi
Congratulations on getting this far 😊😊
Yeah as others as said just don't worry about it. Enjoy just getting out there for a bit.
In addition to what everyone else has said, this may be useful. healthunlocked.com/couchto5...
I love Laura stamina podcast.
Still don't do 5k in 30 but happy to get round my local hilly parkrun in 39 to 40.
(Took a while but got to 10k eventually in closer to 90 minutes...and yes I am proud of that !!)
Parkrun is a good way to do a weekly 5k an.d gradually Improve time
Don't fret just try keep up the 2 to 3 x per week gradually increasing time and distance on one run.
Post C25K 
C25k+ advise please
Just graduated c25k 
C25K+ Interval
My first 5K and (not)parkrun
