Pace, Time or Distance: Getting back into my... - Couch to 5K

Couch to 5K

134,112 members159,473 posts

Pace, Time or Distance

Jilly114 profile image
5 Replies

Getting back into my running after injury .. my first goal is 5km but this time I am so discouraged with my pace. I can jog 30min now at 7-7.30min per km pace. I am not built for speed and I am happy with that but I would like to be a little quicker. Should I stay at 30mins and work on speed or keep upping my time (I do want to do a 10km in Nov). Thanks 🙂

Written by
Jilly114 profile image
Jilly114
To view profiles and participate in discussions please or .
5 Replies
IannodaTruffe profile image
IannodaTruffeMentor

So you want to run faster and you want to run longer, which puts you in the same boat as most new C25k graduates. In my opinion by running longer you will improve your general fitness and the speed will follow. Also you will arrive at 10k earlier and to have the distance under your belt before the race is a great psychological boost. If you increase one run per week within the 10% rule then maybe do intervals for one of your other runs, then you will be covering all bases.

Noaky12 profile image
Noaky12Graduate

Just exactly what he said above.☺

Good luck, enjoy it & just remember not to push to far to fast.

Sandraj39 profile image
Sandraj39Graduate

Definitely agree with the replies above. Your pace will increase naturally over time at this point. You also have plenty of time to up that distance sensibly to 10k. I bridged to 10k by running two x 5ks and extending the third run each week into my 'long', also using 10% rule. Good luck!☺

Curlygurly2 profile image
Curlygurly2Graduate

Yup, our Iannoda hit the nail on the head as usual. Increase distance gradually, do some intervals, oh, and enjoy your running!

JoolieB1 profile image
JoolieB1Graduate

It is up to you. I prefer to have 5k as a goal and recently with a calf which was painful while running, I decided to reintroduce run-walking and keep going to 5k. I found as I kept doing that my run segments grew longer and I could enjoy running faster. While walking, I focus on slowing breathing, relaxing tense muscles etc. That worked for me and then when I was ready, started just running 5k X 2 times a week and a long run (5k run plus a 5 run-walk)

Not what you're looking for?

You may also like...

‘Mature’ runners - distance or pace?

I’m quite happy plodding away but just wondering: - How realistic is it to aim for a 6 or 7minutes...
Pippayoungart profile image
Graduate

Time or distance?

Hi First post, apologies if this topic has already been covered, I didn't search. I'm doing ok,...
Kimyeo profile image
Graduate

Distance or time?

Hi. Not posted in ages but have been reading the forum every day. I graduated some months ago and...
price74 profile image
Graduate

Sustainable pace...

Why do i still find it hard at the start of my runs still to go at a sustainable pace? it isn't...
womblejogger profile image
Graduate

Pace?

Im running really really slow at the moment as scared I may not be able to compete the runs if I go...
Claireednet profile image

Moderation team

See all
MissUnderstanding profile image
MissUnderstandingAdministrator
Yesletsgo profile image
YesletsgoAdministrator
Mummycav profile image
MummycavAdministrator

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.