Ran for 45 minutes for the first time today

[Slowrunmum]

I started C25K in June and it took me until the end of August to work up to 30 minutes of running. Since completing the program, I've been slowly increasing the time in my long run and this morning enjoyed a perfect autumn run. I'm still quite a slow runner, I only ran 5K in 45 minutes, but a few months ago I never thought I would be able to run 5K so feeling quite pleased. I've read other posts saying that speed comes with time so hoping this middle aged mum will keeping improving over time.

[CBDB Graduate10]

well done for your 45 min run! And yes, I’d vote for speed not mattering! But then I’m a proud ‘back-of-the-pack’ runner.

Happy running!

[SueAppleRun Graduate10 60minGraduate]

Awesome! 5k in 45 minutes is great 😃, and over time you'll shave a few minutes off that if you want to but running is about so much more than speed.

[Oldfloss Administrator Graduate10]

As you run on, the run evolve. the longer slower, relaxed runs build everything up .

You have seen the progress you have made and as you move on, the distances, the time and yes, even speed, ( often without your realising it), move forward too.

Just run and enjoy Slow and steady

Huge well done to you!

[Annieapple Administrator]

🍏 You are reading and learning! Well done! Thanks for writing in. It always encourages others as well. Enjoy your slow runs.. you are doing really well!! Mixing up the runs is great.

[MissUnderstanding Administrator Graduate10]

That’s absolutely fantastic!! Haven’t you done well!!

Speed definitely comes with time and experience. Some people enjoy working on getting a little quicker-I did!! What helped me was doing one of my three weekly runs as a faster one (intervals are a lot of fun too!) and doing more strength work. You might like to look at the Beyond Couch to 5k section of the app, or try the Nike Run Club all which many of us use for getting started with speed. There’s nothing wrong with continuing to build at your own steady pace though! Your pace is your pace and that’s to be celebrated!

[LottieMW Ambassador]

Well done for running for 45 minutes! It’s an amazing feeling isn’t it, to think about how much you’ve progressed.

Don’t worry about speed…it’s not a race. Embrace your inner snail and enjoy! 🐌🏃🏻‍♀️🍁💕

[Allotmentrunner]

Your post is really encouraging, thank you for sharing your experience and helping me plod on

[Slowrunmum in reply to Allotmentrunner]

I'm so glad! There were many times when reading other people's posts helped me keep going. It helps knowing other people are out there plodding along facing similar struggles and still succeeding.

[drl212 Graduate10]

Congratulations! My first 5K was 45 minutes, too!! I've improved into the high 30's since May and that was just with consistency, and monitoring form (Coach Bennett - NRC). Now I'm on the IC with a stress fracture, so I'll have a slow return to my PB's.