Week 7 - any advice how to up the pace? - Couch to 5K

Couch to 5K

134,115 members159,473 posts

Week 7 - any advice how to up the pace?

Running-bean profile image
6 Replies

I completed my week 7, run 1 of 25 minutes yesterday. It did get a bit easier after the first 10 minutes or so, but I had to push myself to keep going. I have my first 5k race lined up in 13 days time during a trip to Las Vegas. I had no idea how fast I was running (or should I say how slow?!) but I know I'm not very fast at all. I just worked out that it's maybe around 7kph.

Does anyone have any advice how I could try and work on upping the pace a little in the next 10 days, without exhausting myself? Or working on endurance? My main goal will be to complete the 5k, but this still feels an epic challenge at this stage. At my pace, I will have to run for 45 mins, but I can only just manage 25 mins and around 3km.

Any advice is much appreciated.

Written by
Running-bean profile image
Running-bean
To view profiles and participate in discussions please or .
6 Replies
IannodaTruffe profile image
IannodaTruffeMentor

if you are only on W7 then upping the pace does not really come into the equation and if you try to do so too much you will be highly prone to getting injured. I ran all my C25k runs as fast as I could, but the pace you have at the end of the programme is the pace you have at the end of the programme.... You can't do much about that.

Just enjoy taking part in your race, don't fret about being slow, or you will be tense in a totally counter productive way.

Running-bean profile image
Running-bean in reply toIannodaTruffe

Ok thanks for responding. I guess I need to stop worrying and just enjoy the atmosphere and experience!

Irishprincess profile image
IrishprincessGraduate

IT is right. You shouldn't be thinking about speed at this stage. That's a sure way to injury. Why don't you get through the programme and then you can think about upping the pace a little. For your race, you could do run/walk but please don't be tempted to push yourself for the whole 5K. You really don't want to end up on the infamous IC. Good luck and enjoy the race!

Running-bean profile image
Running-bean in reply toIrishprincess

I'm hoping to have completed week 8 by the time I go, so hopefully I'll be a bit more used to sustaining the distance by then. I'll just aim to enjoy it and do what I can do! Thank you 🏃

Sandra55 profile image
Sandra55Graduate

Hi bean, I did the wk7 run1 this morning and covered 3.16k in the 25 mins of running, so your pace is not much different to mine. I think if you have found a pace that suits you, you should stick with it at this stage. Better than trying to go faster and running out of steam before your running time is up. For your 5k race it would probably be better to go even slower so you can run further.

Enjoy your trip to las Vegas and please don't fret about the run, I'm sure you'll do fine.

Running-bean profile image
Running-bean in reply toSandra55

Hi Sandy! I was wondering how you were getting on too. It's reassuring to know I'm not too far off your pace. I'm hoping I'll build some more strength and stamina during weeks 7 and 8. That's good advice, thank you. Good luck with your next run too!

Not what you're looking for?

You may also like...

Week 7 Run 2 - In the bag

My W7R1 was a bit of a snails pace much more than normal and I was not very happy but at the same...
Richard7 profile image
Graduate

Week 8 - distance falling short - any advice on how to reach 5k?

Hi, first post and a bit late to this but am after some advice... I am an overweight non-runner (or...
Ineedtodothis profile image
Graduate

Now can run 30 min - how to run faster?

I am starting week 7, so no, I haven't graduated yet. But at the end of week 6, I felt good and...
Alaiyo profile image
Graduate

Week 7 - stuck!!!

Looking for some help or advice please! Started C25k and managed the first 6 weeks without issue. I...
Trundlingalong profile image
Graduate

How to Pace?

I ran week 8, run 1, and thought it was going pretty poorly. My legs seemed to ache the whole...
Alaiyo profile image
Graduate

Moderation team

See all
Oldfloss profile image
OldflossAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Annieapple profile image
AnnieappleAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.