I graduated C25K on New Years Day and have been plodding along doing various steady runs, intervals and some hills. I am still quite slow - did 5k in 43 minutes on Monday (I am 56 so never going to do it in 20 minutes!!) I was thinking that if I now do a 10k plan it might also improve my 5k speed, or is that just wishful thinking?!!!
Concentrate on 5k or go for 10K?: I graduated... - Bridge to 10K
Concentrate on 5k or go for 10K?
My pace did seem to improve as I started do the longer runs. I don’t know the reason behind it as I never really focused on speed I always wanted to go more distance but mine went from 37 min 5 k to a 30 min 5 k over the months. Good luck.
I'm a year older and moved up to the 10k plan quickly after graduating c25k in October. I now just go and run different routes, different distances, different inclines as the mood takes me - and the weather. It's nice to be able to mix things up without worrying about whether I can do it and every run becomes a successful run. The choice is yours whether you want to keep with what you do or mix things up a bit. Whatever your choice make it a happy run. 🤗
Getting to 10k may increase your 5k speed but you know just enjoying running is more important.
If you're interested this is the plan that lots of people used to get there.
You can run the distance or timed one. 😊😊
Hi Runningnanny
My experience is that time has steadily improved by whilst just consolidating. The first 5k run (end of Nov 19) was a bit over 42mins, the last Saturday was 35 mins. I'm lucky with no injuries nor illnesses so have been getting out three times a week. Mostly it has been the same type of run - between 4 and 6k (max is 7k so far but I'm aiming for 10 eventually), sometimes a little hilly, sometimes flatter, but nothing dramatically different. The improvement hasn't always been consistent (+2 minutes one week, -3 the next) but over time it seems to have magically improved.
I like the comments above about enjoying the run - for me that's key in keeping on consolidating, enjoying it: OK the first 10 mins of a run can hard for me, but going with others, or a nice route make such a difference to my mood and desire to run (I am sooo much looking forward to Spring and some warmth and lighter evenings).
Congratulations on your achievements so far and best wishes
I started Juju's plan just to give me a routine not with an aim to run 10k. I really enjoyed the different lengths of run.
You could use the shorter run to work on speed if you fancied. Or just doing the extra distance will improve your 5k time.
Ps your 5k time is a little quicker than mine. Target for this year is a 40min 5k.
Good luck and have fun x