Advice wanted: time & pace

[2old4]

I'm on CR13 today and added 10% time (3mins). I am thinking I will keep adding 10% 1 run in 3 for a bit. I fully took on board the SLOW approach for C25K but now feel I am "running" well within myself. I'm averaging about 3.5k in 30mins. I'm looking for advice on how to gently increase my pace and time. Thanks.

[Fionamags Graduate10]

I think we all wonder that tbh. The answer seems to be to keep on gradually increasing distance and with that the shorter runs will become faster as you build stamina. The other thing that works well is to try interval runs. I used the Speed podcast in the C25K+ area and that is pretty good for drilling you in higher cadence etc. The music is awful though .... You're doing great though - keep on and let us know how you get on.

[Tasha99 Graduate10]

Your pace will gradually improve as you run more and run further. Even by running more slowly on the longer run. Once every week or so do a slightly faster pace on a short run, or some intervals, fartleks, hills etc. Pace improvement takes months and years. Just keep running.

[SueAppleRun Graduate10 60minGraduate]

Doing great, some graduates did a speed kilometre back in december once each week and ran a slightly faster kilometre on one run we found that we could run a little faster for a bit longer after that although as a new graduate don’t try and go too fast I tried sprinting once and pulled a calf muscle so gently does it