12 weeks in to this 9 week program :-)

[Angela962]

Just done week9run1 so I am still making progress.

I have found extending the time but find I am not going very fast, I would like to go faster but I can see how finishing is more important at the mo.

Anyone any tips on how to complete and go a bit faster. I am doing over 8 minutes per km

Angela

[SlowLoris]

Well done Angela. You can run continuously for 30 minutes. Probably at a fairly even pace. If you want to run a little faster just give it a go. If you start getting too out of breath slow down again to your normal pace.

Remember what the running bits were like in Week 1? You've pushed yourself to get from week 1 to week 9. If you want Laura's help have a look at the C25K+ podcasts. They're specifically aimed at improving speed and stamina. (The speed one is only a 16 minute run. I might give it a go next week).

[ruralfrance Graduate]

Hello Angela,

I am with you on this! I am three months into the programme and just completed week 8 run 1. I don't know what my speed is but I do know it is VERY SLOW. But I don't think that matters, in fact it can be a good thing (build stamina, reduce joint damage eg). Just think about how much progress we've made since week 1! I don't know about you but I found running for one minute challenging. My objective is to run for 30 mins and then keep exercising regularly. Plenty of time after graduation for building up speed, as I see it.

Good luck, keep posting!

[Hidden]

Complete it first. Then a few consolidation runs. Then decide on your new goal, which might be to run faster or for longer but don't do both at once. C25k+ podcasts will help and there is one on speed that is shorter than 30 minutes to allow you to go faster. I think if you keep up the 30 minute runs 2 - 3 times a week but make one of them a shorter faster one you will find your speed increase.

Most of all, don't focus on speed. Run, that's what matters.

[smallbrit]

Congratulations on getting so far! I am 14 weeks into it and just completed W8R1

I am going with the philosophy of if I persevere, it will happen re: running faster than a snail's pace, and trying to remember how shocked I was in week 2 when they added 30 seconds on to the run, and my body literally knew (and complained) when we reached the 1 minute mark. Now my body seems to know when it reaches 15 minutes. So there is progress - but possibly not at others' pace. I've tried going faster (mostly to overtake walkers ), but then I'm forced to stop as I can't recover so it hasn't helped overall.

[icklegui Graduate]

Whoop yay for the 12+ week-ers - I think it took me about 14 weeks.

For me I think getting slightly faster will just come with increased fitness, and I don't want to push myself pointlessly, I definitely understand wanting to get faster though! I've read so many times on here that running faster doesn't build up our running legs as efficiently as running slower. So if you don't aim for speed, it will come more naturally, that's how I am thinking of it!