After completing C25K a couple of months ago a I have continued to run 5k once or twice a week which generally takes 28-30 minutes, I have now done this run 11 times and thought I’d id find it easier but am struggling to improve on this distance and would be grateful for any advice.
Thanks
hi Walkingbear …well done on your 5k times!! 28-30 mins is fabulous!!! Are you wanting to increase distance for a reason??…you could always try the 10k plan…sounds like you’ve done some really good consolidating there so if you’re wanting to increase your distance this will be the way forward for you
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Hi, never thought at the start of the year I’d ever run 5k so now can do it I feel I should keep trying to improve and 10k seems like next goal. I will try this and see how I get on.
Thanks
Hello, Walkingbear. I'd take a look at the Nike Run Club app. It has guided runs. What I like about NRC, among other things, is that it mixes up the types of runs during the week. The coaching is also very good. I am convinced that you will make more progress if you take on board the NRC coaching, mixing speed intervals, recuperation runs and long runs. NRC shows you how around 80% of your running should be easy relaxed running. It teaches you to think of your running in terms of level of effort rather than speed or cadence. It's worth a try. It can really teach you a lot about your running, and the big plus, it can be a lot of fun. But for me the biggest take away from NRC is that running should not be difficult, painful, and miserable, it should be a pleasure. If you do load the app, then try the 4 week new runner program first, it will really make the philosophy clear
Hi Walkingbear those are great times for a 5k, good on you! I think it’s good to review what you want to set out to do next and that will shape the focus on how you structure your running. If it is distance then gradually increase your distance each time - but small increases to minimise injury. Is it important to you to run a certain distance at a certain pace? 28-30 mins is brilliant for 5k - are you hoping to run at this pace at a longer distance? If you’ve been trying to run fast for longer, I also second the recommendation already provided to you on the Nike Run Club app. I always think of Coach Bennett’s advice that your runs during the week should be like a mixtape. Before this I would run the same distances or maybe they’re slightly different but at all the same pace which was trying to be the same if not at least faster than my last run. Since I have changed this to a long run, a speed run, and an easy effort/recovery run, I have been able to improve on my endurance and can also pick up the speed when I need to (and being more aware of how long I can pick up speed for which has been useful for races and not burning myself out too quickly and also knowing when to back up to conserve energy). If you haven’t done so already, I also highly recommend introducing strength training to your routine. Quoting NRC’s Coach Bennett, he says on one guided run that doing more running doesn’t mean you get better at running. He advised doing cross training. These will strengthen your running muscles and improve your running form too so you can see improved running performance whether that’s time, distance, or both.
I generally run at about the same speed trying to get a rhythm between strides and breathing. Never dawned on me to run slower in order to run further (although seems pretty obvious now that I’m thinking about it).
Will definitely give Nike Run Club a go for more help
Thanks 👍
you can throw in some shorter distances too 🙂. A 3k is a good distance. Either a quick one or split it into three 1k intervals with a recovery rest between each
The NRC app is free fun That has all kinds of runs to play with
The C25k + Stepping Stones podcasts are great by the way. More free fun 🙂👍
My thoughts would be to absolutely slow things down a bit and increase the distance that way in one or more of your runs. Longer and slower runs are brilliant to gain strength, fitness and speed. You have a good 5k time and the quality is there. It would be useful to run at 11 min to 12 minute mile pace to start with for 3.5 or 4 miles and see how it feels before building up the distance. If you could add an extra run in the week too then this would really help. You'll then find your 5k more comfortable and perhaps quicker 😊
Maybe one 5k, one longer slower paced run and a speed type short distance one can be a good start. Strides at the end of a steady run have a great affect.
Just my thoughts so hope it may help in some way.
Will do this, seems obvious now that I should run slower to increase distance but it never really occurred so I’m glad I put this question out there.
Thanks
I’m so glad I posted this as replies changed everything. I am now running at a slower pace and running much further.
5k!
COGH 5k 
5k or fartlek? 5k fartlek!
At last an under 30min 5k
