Haven't run since oct so decided to get trainers out and start again. Im am running 5k in 39 mins and my pace is 7.48.
How do i improve ive stayed about the same for the last 3 runs.
Must say though im 58 and never liked sport at school so i am surprised im doing this lol.
I am 53 and yesterday ran 5k in 36 minutes. My fastest ever was 34 minutes. However, I have increased to four runs per week. I do 3 x 5 and a 10k and I run every week. I just haven't been able to speed up much but my goal is improved fitness and running for fun - be content having your own goals whatever that might be, keep it up
My 5k speed has improved since doing a 10k training plan. I assume it is down to increasing distance which in turn has increased cardiovascular fitness and muscle fitness. Maybe it is also down to consistently running 2/3 times a week for 8 months. Try to change your running so you do different types during the week ie slower but longer run, shorter interval training etc.
I'd say 'improvement' is that you are back running and that you keep running regularly and would suggest joining in with the Here We Go Gathering Runs in May Quest.
I don't know if you've tried the Couch to 5k+ suite of podcasts. I don't know why you haven't run since October, but maybe doing the same session every time doesn't give you enough satisfaction so mixing things up a bit - intervals, hills etc would be a way to go to keep it fresh and help you stick with it.
Keep running. Don't stop in any month. Consistency will bring results. 3 runs is not very much to expect to see results. 3 weeks maybe.
Alternate cardio with strength days? Stronger legs will definitely help. 
Good that you're back running in any case!
Thank you all for your reply so. I will keep running
Regular running, say three times a week, is the only way to develop strength and stamina..
You can't realise your fitness dreams by not doing anything. Come on, get back out there regularly and have some fun with your running. I am 59' going on 60' and run every other day ish. You don't have to smash records, you just need to run regularly to get stronger and fitter.
As you get back to fitness you could add in some hills and trails. They build you up 🙂🏃♀️💪
How do I sensibly increase my pace?
How do I get the resolve to do it again?
How do I not give up when I always do eventually?
How do I create a poll?
W6r2. How am I doing?
