I would like to try increasing my speed. I am a very slow runner and achieved C25k last year but cant run 5K i. 30 mins. Ive also completed JuJu’s magic plan and can run for 50 mins but not 10k.
Cany someone recommend an interval programme or other that i can try olease
Have you come across the Nike Run Club app? That’s got lots of speedy runs that are great introductions to this style of running. The important thing is to listen to what sort of effort is asked for and aim for that-it’s easy to try and run as fast as you can and then burn out after a few intervals. It gets easier with practice.
The thing that’s made a big difference to my pace is picking up some strength work outs. There are some great suggestions for how to get started over on the dedicated board here.
healthunlocked.com/strength...
Take it steady if you’re new to this sort of thing. It’s great fun though.
One thing to bear in mind is that plenty of brilliant runners don’t run 5k in 30 minutes. You’re more that just those numbers on your watch.
Looking forward to hearing how you get on! 🏃♀️🏃♀️🏃♀️
Thank you Miss Understanding. Im going to take time to try the Nike app. I enjoy my slow runs but equally enjoy challenging myself a little. I had been trying for a couple of years to run successfully and i finally achieved it thanks to this forum and everyones advice so i really appreciate everyone’s suggestions.
Fantastic! Hopefully you’ll become the latest member of the coach Bennett fan club! I’ve been out with him this morning. Take it really steady and settle in gently to this new adventure. You don’t want to immediately pick up an injury. It’s also worth remembering that even if you’re adding speed as a bit of a focus/goal, most of your runs should be at a lovely, easy pace. Even elite athletes run 80% easy, 20% faster.
Have fun!!
Be careful. I had a 30 minute 5km in mind like a holy grail for years. Without losing 20 kg and getting a professional coach, it’s not going to happen! Just enjoy your running 🌞
Speed isn't the be all and end all. Our bodies can make speed an easier or harder option.The speed we can do is heavily influenced by a number of factors - age, biological sex, height, physique etc.I'm a 65 year old 5'4" woman. I've accepted that for me to achieve 5km in 30 minutes would involve a level of training that would probably suck the joy from my running. On the other hand my 27 year old nearly 6' son could probably do it easily.
I'm not saying you shouldn't challenge yourself. I am saying that you're not the only slower runner here and that there are REASONS (not excuses) that explain this.
Thank you for the advise. Im a very fit 73 yr old woman and very happy and grateful that i can still run but i like to set myself little challenges and slightly embarassed to participate in the park run at my snail pace.
My Parkrun is 2 laps. The guys who finish first always pass me as I'm coming to the end of my first lap. It doesn't bother me, I have a little moment of admiration and try and work out how they move so effortlessly. When I get home I look at my age adjusted result. Much more encouraging. Unfortunately I haven't done a Parkrun since I turned 65 as I've gone up an age group so it's probably even better 😁
Another vote for the Nike Run Club app here. Best of luck!
Have a look at the results of most local parkruns. The about half of the runners will have times longer than 30 minutes.
I haven't ever done 5km in under 25 minutes. My fastest parkrun is just under 27 minutes, though I have run 5km solo in 25½ minutes last autumn. At the moment repeating that looks impossible and my times have slowed.
Everyone's different and we also all have ups and downs.
My suggestion? Don't chase the pace. Do the runs you like to do.
Good advise. Not really about ‘chasing the pace’ 😂 but i need a little challenge
Gaining speed
Distance rather than speed today . . .
Thrilled with speed!! 
NRC10K W3R2 Speed…
