Hi fellow couch to 5kers,
I am just looking for some advice. I have finished the programme (with my daughter in the buggy!) but I am very slow. I only cover about 3.5k. It's a very light jog!
What is the best way to increase my speed?
Thank you in advance!
Keep running 3 to 4 times a week for six months to a year. Your speed will improve over time.
If you really need speed urgently you could do intervals and hill sessions, but neither of these are very practical with a buggy.
Don't be in a hurry to get faster is the key thing.
Just keep going! As you get fitter still your time should improve of its own accord. But how much does it matter? Run because you enjoy it and if you suddenly find it easier to complete your 5K , maybe try increasing the pace for the last K. Or enrol for Park Run . Then you will have a recorded personal best to try and beat every Saturday and the adrenaline rush of running with other people will undoubtedly up your game!
Well done on finishing the programme. As the others have said, take it slowly, but here are some things that have helped me increase my pace in the past. 1. If you use music, build a playlist with upbeat songs that make you want to run faster. A few songs like this towards the middle and the end might boost you to run a bit faster and therefore further 2. Try interval training. You can set this up on your phone if you have something like Runkeepr (programme a 20-30 second sprint followed by 2-3 mins recovery and then repeat the sequence). If you don't run with an ap, just pick a couple of trees or park benches on your route and sprint between them and then run at a steady pace until your breathing is under control. Repeat 2 or 3 times to start with and build up to about 6 'intervals' (sprints). This one really works. 3. If you can run with someone, this can help. I go out with my husband who is faster than me, but he runs back to get me. It motivates me to not let too big a gap develop between us! Or alternatively, just tag another runner who seems slightly faster than you (I run on a route with lots of runners). Good luck - I am sure you will go from strength to strength and will surprise yourself now you are a graduate.
Congratulations! 3.5k with your daughter in a buggy sounds like pretty good going to me! It would be interesting to see if you are faster without 
You could always take a look at the C25K+ podcasts. Like always progress is slow and steady 
I wouldn't be surprised if you end up having to run really slowly when your daughter decides she wants to run with mummy 
What everyone else said - if you push yourself too hard you risk an injury - I think it needs to be a gradual thing unless you're superfit. I found running with a metronome app (or you could use audiofuel downloads with music at a certain bpm) really good at improving average pace as it stopped me slacking off during my 30 min runs.
Well done for graduating, and with the extra baggage!
The C25k + podcasts are challenging but fun and the music will help get you into the groove. You can run them in any order as you like but they will move your running on.
Your body has to be fitter and stronger to allow you to run faster. It doesn't happen quickly. It takes time. Not that long though, I think a lot of folks - me included - have got from the couch to a half marathon in a year or just over. In the scheme of things that's good going
You don't have to want to push yourself to extremes though. It's just fun to keep running 3 or 4 times a week and getting yourself fitter, and hopefully toning up and slimming down
Me and MW should get paid royalties for every time we push the C25K+ podcasts, I use them once a week. Most of us do around the same distance at graduation, I was looking back over my Runkeeper stats, and I'm surprised and delighted to see I have got faster... it will happen just keep running! The important thing is to enjoy it, don't worry too much about times,
Don't forget your badge..
Congratulations! I think you are amazing to run pushing a buggy so I really wouldn't worry about your speed too much. Just keep consolidating, and maybe extend your distance gradually. Don't forget your graduate badge!
Well done, Lily! To do that with a buggy sounds amazing to me. I'm about to explore the C25k+ podcasts, so if you decide to use them post and let us know how you're getting on - we could compare notes! Congratulations again on your graduation!
Thank you everyone for the advice. You have really motivated me to keep going. Will keep up the 30min jogs, and maybe give c25k plus, audio fuel and intervals a whirl in the coming months.
That's the way to go, a bit of everything! You won't get bored either.. keep us posted x
I have finished!! Week 9 run 3 🥳
How do I get faster and keep a steady pace? 
Finished all 9 weeks!
Just finished week 9! I made it!
