Graduated from C25K (second time round) a week ago. Pleased with myself but since then I've done three more 30 minute runs and they felt really hard. I am slow, slow, slow and my only immediate aim is to get a bit quicker. First step would be to manage 3 km in 30 mins - at present I only just get inside 11 mins per km,
So, I'm looking for suggestions. From what I've seen posted I shouldn't worry about times and just need to make running a regular habit but I can't help wanting to go a bit faster and aim eventually to managing 5 km. I've looked at NRC but not sure what to chose and whether I can bear the Americanness of it. I'm 66 so know I need to go slow and avoid injury.
Any ideas gratefully received.
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Rabbit561
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Strides! Have a look at them on YouTube and start to incorporate them into your running week. I find doing strides at the end of a short steady/slower run are ideal. Couple this with a longer slower run each week and increasing mileage over time and that should do it.
I have a similar story to yours. I am 65 and I have gone through C25K twice. I've just finished week 3 of Ju Ju's magic 10K plan. I am finding my times gradually coming down. The plan combines a weekly routine of: a short run, to which I add repetitions of strides at the end, a 5K, and an increasingly longer run (I did a 7K yesterday). Ju Ju also gives an equivalent timed run too, just like C25K. I'm enjoying it, you might too!Whatever you decide, I wish you well.
Great suggestion from GTFC ! You may well find that you absolutely love trying out the faster pace…I did! I love the Nike Run Club app for their speedier runs. They’ve got some great introductions to this sort of run (First speed run, first fartlek etc) with guidance a bit like couch to 5k but cheesier. It’s free so nothing lost if it’s not for you! The speed runs are much less cheesy than the other runs.
I found as I ran more and more over longer distances, my comfortable pace slowly increased.
There’s a plan here to build to running 5k…might be worth a look? It follows the slow and sensible increase of no more that 10% a week and you’ll see it’s very like Couch to 5k. This could be a nice next step.
I’ve suddenly become a lot quicker after getting injured and the thing that’s made the biggest difference to me is hitting the gym tk get stronger. Doing some strength and stability work is such a good idea for any runner to stay off the couch, but it also helps get faster too. You might want to have a look at the Strength and Flex forum for some ideas.
Pace is usually something that evolves over time and it’s important that you don’t beat yourself up over being slower than you’d prefer. You are a great runner who’s done a brilliant thing in getting to where you are. It’s wonderful to have new aims and goals but don’t lose sight of how far you’ve already come. These things take time and patience is sometimes hard to find! Keep running for joy and you won’t go far wrong.
Thank you so much for all these ideas. The plan for running to 5k looks less daunting than some of the other plans. I am overweight and if I could address that and do some more regular strength exercises I think it would really help.
You’re right, main thing is to enjoy it and stop worrying about times so much!
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Misty 4K Intervals 🥶☀️
My longest continuous run 
Need help with cadence / pace etc.
What are miles???!!!
