Couch to 5K
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When do you focus on running speed?

I've noticed whilst running that I'm not running fast. I doubt I will be anywhere near achieving 5k in 30 mins by the end of the 9 weeks. Does this matter? I'm finding the running times ok so far but am concerned my my running speed is quite slow!

Has anyone bothered to check their speed at any point in the programme?

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I still don't worry about speed I can do 12k but still can't do 5k in 30mins ! Don't worry about speed until you have graduated, get to 5k and maybe consolidated it so you are happy with 5k then gradually increase your speed. I think increased speed comes naturally anyway !! ;) Good luck and Happy running :)

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Since graduating ( i started in may ) i have been doing 1 x 30 min run, 1 x 8k run and a long run each week ( recently upped it to 10M ) I have run 10 miles several times now but my pace isnt very fast. Altho i can run the longer distance today was the first time i got under 30 for the 5k. It'll come with time.Don't rush it, just progress at your own pace and before you know it you will be faster. And it doesnt really matter if you make the 5k in 30. We are all different. There are people at the local park run my sister tells me who can do it in 17 minutes! So long as you enjoy your running and feel the benefit of it that is the main thing.

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Despite the name , the goal of C25k is to get you running non-stop for 30 minutes :) After you have reached that goal , it is generally advised to consolidate this for a month or so - running for 30 minutes 3 times per week. At around this time, many people find that they are able to run 5K non-stop - but quite often slower than 30 minutes. After that the World is your oyster:) - chase a faster 5K -- OR stretch your running time out to 45minutes, or 1 hour , or 10K

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Thanks for the encouragement and advice y'all! :)

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A running watch will tell you. Garmin or tomtom like mine. It tells me how many minutes per K on each run. You probably can get it also with any of those running apps.

I would not worry about the distance yet. Just get you body to run30 minutes and the rest will eventually follow.

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The important speed at the moment is the one you can maintain for your run, otherwise it is irrelevant to completing C25k.

If you really want to know, then either a GPS running watch, eg Garmin or a smart phone app such as Runkeeper, Endomondo etc will track your route and distance and map it for you along with all sorts of interesting statistics.

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I have a running watch and even though I'm now on week 6 I don't go further even though I'm running more minutes than at the start - so I'm not 'running' much faster than my brisk walks! I was a bit worried about this too but I know I'm getting fitter so one day my turtle-plodding-through-peanut-butter jog may well end up as a gazelle!!!

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As everyone has said just take the time to consolidate and get to the point where you are running 5k or 30 minutes regular. Once you get to that point if you still want to work on speed then look at some simple interval training. 5 min warm up then introduce a few 30sec 'sprints' with a recovery period inbeteeen either slow run or walk. Over time increase the number or duration of the sprint whilst reducing the recovery time.

But most of all enjoy the running no matter how fast or slow you go and make sure you do warm up properly first

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I would not worry, I am graduated almost a year ago, I don't worry now about 5k in 30 mins it is the fact I am exercising and out of breath etc. I use the app on my phone to measure my split times and average time over the distance to see how hard I am working, beating a personal best is far more important to me than a 5k 30 mins time.

We are all different there was an article on the radio for a lady who is 80 and goes running once every 7 to 10 days it is the taking part that matters and good repair time too, to allow the body to recover.

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Ahhh, that old chestnut! The simple answer is that speed is NOT important; what is important is that you are out there doing it. I shall never be a fast runner, but the goal of most if us is to be able to run for 30 inutes without stopping, and hopefully being able to hoold a conversation with your running partner/group/dog/local farm animals etc.

If you are a competative soul, then you can improve speed, but like most things in life, the more competative you become, the less you enjoy it! Get out there, keep running and keep enjoying [?] it.

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I have been running for 11 months next week and can say I haven't reach the 30minute 5k. Just recently I had a spate of personnel bests which means I have just touch 33 minutes. That was hard. I'm now starting to run a little extra 5% aiming to do 10k. My focus is still to do a 30 minute 5k but am not holding my breath. I'm just hoping that it becomes a little easier and I think it is. So I suggest that enjoying the running is more important and see how things go.

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