Firstly I do want to be able to run 5K but at the moment I'm doing about 3.5K in 30 minutes which feels way off. I wondered if I got into a habit of going too slowly when I started the programme? It did feel really kind of effortless up until week 7. But Sarah Millican kept saying 'Don't go too fast' and I took that to heart! So now I'm trying to speed up a bit and the first 10 mins today I went a bit faster (more of an actual 'run' than my usual jog) and so after halfway I was dying a bit, had to slow down, felt like I couldn't get enough air etc which hasn't happened before, and by the end my distance was just the same as previous run when I hadn't tried to speed up! In a way I'm sorry I got my distance tracker because if I didn't know how slow I was going I'd be really chuffed to run for 30 minutes!
Secondly - long-term I'm not looking to run for more than 5K or get into competitions or anything like that. I'd like to go to the occasional Parkrun, if I can get my speed up enough, but my main goal is just wanting to maintain a level of fitness, and what I want to do next is lose a bit more flab and build muscle so I think the way to do that is some strength training alongside keeping the running going. At the end of wk9 podcast she says to continue running 30 mins 3x a week but that is actually more than the NHS recommended vigorous aerobic activity level of 75 mins per week. Because I've got limited time for exercising I'm wondering if I should spend more time strength training rather than doing 3 runs a week. Is 2 runs a week enough to maintain the progress I've made so far?
Would really appreciate people's advice, this forum has been so helpful. I know there's a podcast that's a follow-on from C25K that's about increasing speed, what is that called and am I ready for that or do I need to repeat week 9 until it starts to feel easier? Thanks all
Written by
River_runner
Graduate
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Firstly (and you've probably figured this out already) you should start off slowly and build your speed up later in the run. Try intervals - fartleks are good fun.
Secondly, you don't need to do parkrun in under 30 minutes, so go anyway - you may well find you run faster than you thought you could!
Two runs a week is perfectly fine, remember not so long ago you were doing 0 runs a week! The two runs plus strength work will do wonders for you.
The NHS 'C25K+' podcasts are probably the ones you've heard about.
Thank you that is really helpful and a good reframe to compare my current progress with what I was doing before I started this! I will check out fartleks and the C25K+ one, thanks!
Congratulations - it is an achievement in itself to be able to run for 30 minutes (most people can't) so give yourself a pat on the back and claim your graduation badge.
Just continue running 2-3 times per week for the time being to carry on building up your stamina. Try not to go off too fast as you need to get settled into the run and feed your muscles with the oxygen they need. If you want to increase your speed just try for the last few minutes of a run to start with and then mix it up (someone mentioned doing Week 1 but running the runs and then jogging the walks - hard but enjoyable apparently).
Once you have settled into a running habit over the next few weeks/months you can then review what you want to do.
I do that with week 1 regularly and it's great fun. But boy am I glad when that 8th run is over! At the beginning I only managed the first 6. It is great to feel you're really running fast though - even if it is only for 1 minute!
Don't be disapointed. We all started this programme at different fitness levels/ages/weights so some people will naturally run faster/further than others. I'm on week 8 and 'running' roughly at the same speed/distance as you. Also like you I started this to gain fitness, I'm not intending to become a race runner.
So actually you have achieved what you set out to do which is to improve your fitness. I'm sure if you keep up with a couple of runs a week your speed will improve gradually. Congratulations on graduating.
Hi river_runner, congratulations on graduating. Some great advice already been given by the Graduates and bareliz.
Definately keep up with the 3 x 30 two/three times a week. Have a go at the c25k + podcasts to see how you get on. You can join the Quest on the pinned post below for graduates, who want a goal and to stay accountable. This can help with motivation.
I am a recreational runner and enjoy setting different challenges for myself or just going for a fun run.
Go get your badge and happy running😊🎉🎉🎉🎉
As everyone has said running for 30 mins is quite an acheivement ✋👏👏
Listen to the advice of the graduates... it is sound...running for 30 minutes is the goal and you did it! Time now to pull back, and enjoy building up those running legs and your stamina and strength more
Bask in the glory now and then... try to consolidate the thirty minute runs... vary your routes, do some shorter and maybe a , see where I get to run, too..after a couple of weeks, take a look at those C25K+ pod cats.. but take them gently.. they are all about the disciplines within our running... and are really helpful
You have achieved the 30 minute target, so be proud.
My wife only runs twice per week for the last four years and has maintained her fitness and weight. Your plan sounds fine to me.
Parkrun is something you should experience and many people at most parkruns walk the entire distance. It is friendly and supportive and a great celebration of exercising, whether running, walking or a mixture of both.
Thanks so much for these replies everyone, really helpful and motivating. I will check out the Quest as I definitely need a goal to stop me drifting. And really useful to hear twice-weekly running works for your wife IannodaTruffe, thank you.
I'll be back out there tomorrow for my first post-C25K run, onward and upward!
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WOOOO HOOOOOOO! I've done it! I need a new badge!!!!
5K seems a long way off!
Stepping Stones 
Slow WK9R1. Any tips!?
