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Couch to 5K
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So I graduated this morning 😊 Proud of myself for finally managing to acheieve something and sticking to the end of the programme!

I would appreciate some advice on progression, I want to start picking up my pace at the min I'm slowing down after 15-20mins but getting through to the end. What can I do to speed up? Also with the darker days struggling to get out 3 times a week, It's dark going to work and leaving work! I've tried the treadmill wasn't for the me.

Thanks in advance! 😊

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Way to go!! I graduated this morning too!


Well done! Ive seen some people on here mention c25k+ podcasts on the nhs website to help with speed and stamina, you could try those maybe? You could also try your local park runs too if you have some.


Congratulations on your Graduation Fruity.😊 Well done on completing the program and now you can run for 30 mins...brilliant.πŸ‘πŸ‘πŸ‘πŸ‘

In order to get the best out of my running, I have always found it works to start my run nice and steady at a slow pace, then as the oxygen you need gets all around your body ( about 8 mins into your run ) start to relax and let the running flow. This way you always have enough energy left to finish the run, even put in a spurt at the end if you can. It won't effect your overall pace/time and will help you build stamina. Lots of slow runs is the way to become quicker.

Keep up with the 30 min runs to consolidate your amazing acheivement, twice a week will be ok. Once you get really comfy with that 30 mins maybe work towards that 5k ( if you are not quite there) , try Parkrun if you fancy it..and whatever you do Happy Running Graduate 😊 x


First of all, many congratulations, fellow runner.

Dreadmills? No not for me either. Headtorches can provide a great fun run in the dark.

Now that you have graduated, you need to take on board that only 20% of your running should be pushing for speed. Your body adapts in ways beneficial to running, both fast and slow, most efficiently when you run at an easy pace.

I am also a great believer that running further helps build your speed, so think about moving up to say 10k, after a few weeks of fun consolidating runs. There is a Bridge to 10k forum too. In the end it is about miles on your legs and there is no quick fix, although the C25k+ podcasts can help those with musical broad mindedness.........not for me.......ugh!!! Sorry Laura.

Keep running, keep smiling.


Thank you for the advice, will definitely be taken it on board!


Congratulations on your graduation! Massive achievement, you should be so proud of yourself! πŸ₯‡πŸ‘πŸƒβ€β™€οΈ

I graduated two weeks ago and have really been enjoying doing more 30 minute runs to build my stamina. I seem to naturally be getting faster as I get fitter, but am not pushing for speed at all. My aim is to get totally comfortable running for 30 minutes. Then am going to mix it up, with some intervals and then some slightly longer runs.

Don't push too hard too soon! Just spend some time enjoying your runs, I say!

But first, enjoy your graduation! πŸ₯‚πŸ₯‡πŸ‘

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Congratulations! I echo the comments here. The main thing is to keep getting out there and running, speed will come eventually. Good luck πŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈ