I graduated some time ago but I am still having trouble getting my speed up, should I just accept that my pace is slow. It usually takes

[slimta]

Me between 34min & 40min to do 5k. I run 5k 3 times a week. I have lost 60.5 lbs in the last year on this programme I am nearly 48 and now weigh 9st 11lb. Any help or your thought would be welcome

[Plinth Graduate]

I'd like to know this too - stuck at 39/40 mind for 5k. Trying speed podcast once a week. Still as slow!

[dylanski Graduate]

I've just started doing the B210k program, which starts with 4x10 minute runs. I've been doing a little bit more to round it up to 6k each time, and that has resulted in my 5k times getting quicker, so maybe just try increasing your distance every now and again, then dropping back down to 5k (get me, 'just drop down to 5k', what a difference from when I began). Congratulations on the weight drop, by the way, amazing job

[slimta Graduate in reply to dylanski]

Thanks sounds good, I completed B210k a while back on the treadmill during the winter but only ever go 5k outside. Think I might start B210k again outside this time

[Oldgirl Graduate]

Try mixing up your running for two reasons. a) It will be more interesting if you do some interval training of fast/slow running, it need not be for long periods of time either. Try the C25K+ Podcasts for programs. b) Try doing some hill work too, it will build up your strength and stamina. If you different running on two days a week and your 5K on the third I think you will find you will get faster over time, it won't happen overnight though.

Have you tried doing a Parkrun yet too? Racing with others does help to bring out the competitive streak in all of us and its good to see how you improve over the weeks. Good luck hope this helps.

[slimta Graduate in reply to Oldgirl]

If I don't do 5k each run I feel like I am failing, don't know why. Maybe I am being a bit strict with myself but It was so hard to get there I am worried if I don't do it each run I will not be able to do it again

[crox Graduate in reply to slimta]

You could still do 5km, try

run 1 1km slow, 1km as fast as you can, 1 slow, 1 fast, finish on a fast.

Run 2 7km steady

Run 3 parkrun

[DeliaItaly Graduate]

I'm in the same boat. I do just under 8 K in an hour and have accepted that this is as fast as I am ever going to get.

I'm happy with this. Hopefully I will eventually run a half marathon. I look and feel great. So what if I am no Usain Bolt?

Happy running everyone, and great sensible advice from OG as always.

[PamJK Graduate]

Same here. Graduated in May with 34 mins for 5K and I'm still there. Doing "Speed" once a week + 2 5Ks once a week. I put my stats into a spreadsheet after each run (except when MapMyRun fails) and look at all the lovely graphs my husband plotted for me but the line is stubornly horizontal on the speed chart

Might try the Park Run thing again but probably after this year's OU course and exam is behind me.

[Hidden]

I'm here too. And actually appear to be getting slower. I can hear snails laughing at me.

I am doing a 5k, a 'speed' run and a long slow run each week. Whilst I ran my fastest ever 5k time (33mins) in a race last week, I want to get under 30 mins RIGHT NOW, I can't wait! And if I've learnt anything about this running lark, its that I can't improve just by force of will, but I have to put my shoes on and put in the time. (But I hope it's a short time!)

[suzybenj Graduate]

I just want to say big congratualtions to you. Like you I want to be faster and like you want to lose weght. 34 mins for a 5k - perfectly respectable. The weight loss i am in awe and inspired by.

So I say pat on the back for keeping up the running and three cheers for the weight loss ~

[slimta Graduate in reply to suzybenj]

Thank you for your kind words, running has really helped with my weight loss . I am now at goal but still go to weight watchers meetings each week and the go for a run after. I think the running makes me crave healthier foods, a real bonus . Good luck, I'm always free for a chat and a bit of support never goes a miss so keep in touch

[lola465 Graduate]

Takes me (or did, before I took time out due to injury) about 33-34 mins to do the 5k too. I'm 43.

To be honest, I don't think the time matters too much as long as you're getting out there! How are you at running to a beat? I use PodRunner and have downloaded a few runs in the 160bpm range. Some of them are a bit faster and there's one (Staircase to the Gods, I think) that takes you up to 170bpm.