First Post

Hi everyone, I'm new on here.  Just done first run of week six.  Its all going well I think but, I seem to be really slow and finding it hard to get any speed.  I calculated this morning that it would take me over an hour to run 5k.  Any tips for a newbie like me to build up speed?

[secan Graduate]

Yes, just one; ignore speed at this stage.

While you follow the programme, your only concern should be to gradually build to the point when you can run for 30 minutes (no matter how fast or the distance you cover) for three times per week.

Speed will build up naturally and, if you want, you can do some specific training *after* the C25K programme. Right now, just keep doing what you are already doing.

Welcome to the forum and happy running. 😉

[Shivani05 Graduate]

secan  said it - don't worry about speed. The name of the programme is misleading; you're supposed to be able to run for 30 mins, not 5K. Very few of us can run 5K in 30 mins (I still can't a month after graduation), so don't worry about it at all. Just keep running!

[JoolieB1 Graduate in reply to Shivani05]

Three months after graduation and my fastest 5k has been 32 minutes but I still run three times a week, I love it more than ever and I am healthy and my legs are strong, so that's all that matters - everyone has their own ideal speed and distance

[Bluebirdrunner Graduate]

Hi jasy, 

If you have been reading posts on this forum already you will know what we will say...

As long as you are completing each run, it doesn't matter how slowly you go. The aim is to be able to run for 30 mins non-stop by the end of the program (not necessarily 5k which lots of people then go on to achieve once they have finished the program - graduated). 

Once you are capable of running for 30 mins then you can think about ways to improve your speed, and probably will naturally be able to run for longer.

Its a great program as you know, and running slowly seems to be the way to progress. You have done the tough 20 min run and will soon be ready to tackle longer runs without stopping. Lots of people struggle with this because they go too fast and run out of steam, so my advice is to carry on as you are, you are doing great. 😊🏃

Welcome to this forum, let us know how you are getting on, we are rooting for you....

[Hidden in reply to Bluebirdrunner]

Thanks for all your replies.  I feel a better about my time now and I've been reading a lot of older posts too.  I will definitely take all your advice and stop worrying about speed and just enjoy the run. 

[Rignold]

The best way for  a newbie to build up speed is to cmplete the programme, then continue doing 30 min or so runs 3 times a week at whatever pace is comfortable for a few months, then notice that they are going further/faster than they were before. Have a look at Shivani's post 'Speed Improving'.

[JoolieB1 Graduate]

Slow is excellent, keep doing that!  Slow has moved you from week 1 and a non runner to where u r now so it is working.  I used to think if I run any slower, I will be going backwards 😀!  Week 6 is still a challenging week so maybe not the right time to speed up - that could mean you struggle to breathe or even get an injury, so don't worry because u r just right for now.  I graduated doing a Parkrun so by week 9, I could keep running longer after my 30 minutes at a pace I could cope with and it took me 43 minutes (helped by peer pressure plus fear)!  The most important thing is the running time, if you can keep doing that, you will graduate very soon.  You have done well to find a pace that makes you do each run - incredible, don't change a thing!

[heavyhorse Graduate]

I agree, speed will only make it harder at this stage, the best advice in this forum is slow, slow, slow!

[Katie204 Graduate]

Hi there - I agree with what the others have said. The aim here is to build endurance first, and only after that do you start worrying about speed or distance. I did W6R3 today and plotted my distance on mapmyrun, only to find that I had done a paltry 3k in 25 minutes. But I kept running for the whole 25 minutes, and that's the main thing.