Couch to 5K

Park run and a question

Yes, I've finally plucked up the courage to do park run. I wasn't last (my not-so-secret fear!) Although I was very near the back, I overtook some people and achieved a PB for 5k which was a great start.

...and now for the question. To improve my speed I am contemplating doing c25k again from week 1, perhaps once a week, but really trying to run rather than shuffle! Has anyone tried this, and did it improve speed? I currently run 5k in around 40 minutes and I would so love to get to 30 minutes.

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I haven't tried it but plan on doing so after my 10k charity run in Dec.

I'm also about the same pace as you. My 5k PB is 37.28 but normally I'm anything between 40 & 43 mins.

I'd be really interested in seeing how you get on with it.

Good luck! ☺ x

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Thanks for your encouragement. Good luck for your 10k challenge. That's amazing! I can't imagine ever doing that distance. X

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Rather than repeat C25K, why not try some interval runs? Say, 10 minutes of jogging to properly warm up, then 3 minutes fast followed by 2 minutes recovery jogging, repeated 4 or 5 times, or a variation on that. I think they're very effective.

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Thanks this sounds like a possible plan. I guess I was wondering how much better I could do second time around! Also I miss Laura 😞!

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Have you tried the speed and stamina podcasts? Worth a try and the speed podcast is interval training based. Good luck x

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I have tried the stepping stones one, but I am not sure if it's really making my running any faster! I might do that one once a week. At least I still get Laura urging me on!!

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Well done! I did my first today too and was also quite near the back - but it gives us something to aim for right? :) I hope you enjoyed it.

Interesting question - I will read answers with curiosity! X

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Well done on the PB Phil and for venturing into your first park run. I think your plan is a good one. You could run very slowly for the walk bits and run faster on the run bits. I've heard this works very well.

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Great idea, thanks Princess. I'll definitely give this a try x

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Redoing C25k in the manner O'HRH suggests above is something that quite a few people have done over the years with great success. Personally I think one of the best ways to increase your 5k pace is to run further without trying to run faster. This not only further improves your cardio vascular system and stamina, but it gets you beyond the possible psychological barrier that 5k is as far as you go before you get tired and stop.

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I'm sure you're right but that seems like a huge ask from someone who has only just got to 5k and is still struggling to do it comfortably.

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