Couch to 5K
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For those, like me, struggling with speed

I recently graduated, and although I can run for 5 k and I can run for longer than 30 minutes I am struggling with improving my speed.

Yes, I know I have improved since week 1 as I can run comfortably at 8 km/h (started running at 6.5 km/h when on a treadmill) but I have to push myself really hard to run at 8.5 and 9 was only a dream (it felt too awkward, fast and uncomfortable and only managed short runs of less than a minute). I have been doing the speed training once or twice a week, but did not feel much improvement until…..

I found this website and decided to give it a go.

What can I say? Well…..Result! First time I tried I managed to run for 3! Whole minutes at the magic 9 km/h speed. I am adding a little more every time and today I managed to run for 10 minutes non stop! This is after a 20 minutes warm up jog as described and 6-4-3 incline repetitions. The best thing is that I found it really easy to do, and makes the training on a treadmill somehow a bit more interesting.

It is working for me, so I thought should share

3 Replies

Thanks for this notrunneryet. Have read the link twice as it all sounded a bit complicated the first time! I will try this in a week's time when I will have run the 5k ((managing 4.8 at the minute).

The inclines sound fierce, but I guess that's the point isn't it? Once you do those then the last bit should feel easier!

The treadmills I use stop after 60 seconds, so I think I'll just walk rather than jump off (also someone else might jump on in the meantime!).

Will let you know how I get on.


Inclines look worse than they feel (a bit like the length of the runs in C25K :o). In any case they are over in 20 seconds, so all of them are doable. Do not forget to stretch, I think that is the key. At the end of the workout my legs are not wobbly at all. They feel strong and relaxed. So try to stretch for 20-30 seconds while you stand on the sides and walk for the remaining until your recovery minute is over. Otherwise you might overtire your muscles


Thanks for the advice. Looking forward to trying it.


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