Any tips for improving speed?

I've just completed week 6 and despite feeling pleased I kept going for 25 minutes I'm pretty disappointed that I only did about 3.2km. Sometimes I feel like I'm barely going faster than walking pace but determination keeps me going! I wondered about going back to say week 2 & trying to do those 90 second runs faster. Does anyone have any thoughts on this? Thanks.


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5 Replies

  • Don't worry about speed Jenster, the main objective of C25k is to get you running for 30 mins - distance/speed is irrelevant. Once you have completed week 9, you could then start to think about improving your speed if you wish.

  • I graduated a couple of months ago and my PB is still just over 30 mins- I have been getting quicker though, even without doing any special training. If you do want to improve your speed then intervals/HIT will help but you may as well wait until you graduate. I don't think many people manage to do the 5k in 30 mins when they graduate.

  • Unfortunately C25K sounds catchier than C230mins. I graduated in October last year. My PB so far is 39 mins. First time I tried 5k was back in November and then it was 48 mins, so I know I'm improving.

    Don't worry, you're doing fine.

  • It would be a mistake to try and go too fast too soon, it could lead to injury and result in runs not being finished. The aim just now is to be able to run without stopping for 30 minutes. Once you've completed the 9/3 runs you can then start thinking about your speed and distance. Sounds to me though that you are doing really well, so good luck with the last few weeks.

  • I've been trying to work on my speed ever since I graduated, and am now down to 5k in around 33 mins - probably about 4 mins quicker over six months. Interval training or fartlek are both suppose to be very effective ways of increasing pace, but as others have already said, the c25k programme is really about building up your stamina so that you can run for 30 mins; the c25k+ podcasts can be used after graduation to help you speed up.

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