How do I get faster and keep a steady pace? - Couch to 5K

Couch to 5K

132,409 members158,562 posts

How do I get faster and keep a steady pace?

Fidlz profile image
6 Replies

Hi I’m new here - I’ve been following the C25k programme and am amazed at how good it is, wish I’d done it ages ago. I’ve just started week 6 and already taken over a minute off my Parkrun time (now at 32:09 so not very fast)

My problem is that I panic about not being able to keep going and beat myself up about going too fast to start with then for going too slow etc. I read somewhere on here about a pacer? I think it pinged to help you keep a steady pace - I now can’t find it, did I imagine it?

Thanks

Written by
Fidlz profile image
Fidlz
To view profiles and participate in discussions please or .
6 Replies

You are doing Park run in 32 minutes and you are only on week 6?! That is fast. You have nothing to worry about you are doing really well. Just keep doing what you are doing, except for the panic and beating yourself up. Just run and enjoy it.

Fidlz profile image
Fidlz in reply to

Thanks for that - think part of the issue is that all my family run it sub 24 minutes.

Having said that for the first time ever I’m genuinely enjoying running 😊

in reply to Fidlz

I bet they have been running more than 6 weeks. It also depends on age, training, build etc. Sub 24 minutes would be unattainable for me having not started running until my mid 50s.

Just carry on enjoying it and don't compare yourself to anyone else.

IannodaTruffe profile image
IannodaTruffeMentor

If you are new to running then you are not doing yourself any favours trying to run the whole of a 5k parkrun non stop.

W6 has intervals and you need to stick to those, complete the workout and walk the rest.

I would not offer advice on how to speed up while you are in the midst of the training plan. Keep that for when you have graduated. You wouldn't expect to be physically prepared to run a marathon when you are halfway through a marathon training plan, so be patient, complete C25K safely before you start to exceed the recommendation of the programme.

Your body develops slowly over months and years and it is unwise for new runners to chase speed. Do not compare yourself to others who have been running for much longer than you. Too much too soon leads to injury.

Take care.

MarkyD profile image
MarkyDGraduate

Metronome app, once you've graduated.

When you get bored of that, find a running playlist with songs selected for their tempo. Then you can run in time to the beat.

You do understand the parkrun age-grading system, don't you?

Fidlz profile image
Fidlz in reply to MarkyD

Vaguely yes if that’s the percentage rating 🤔

You may also like...

how do I get faster

week 9 and feeling a bit apprehensive about getting off the programme. I am looking for a new one....

Finished week 9- how do I get faster?

finished the programme (with my daughter in the buggy!) but I am very slow. I only cover about...

How do i increase my pace

end and im worried if i go too fast i wont finish ! Any tips to increase pace without collapsing !!...

I did it! What next? How do I get faster?

minutes feels amazing! I am still very very slow - by my speeds I reckon it would take about 45 -...

Keeping a steady pace for \"brisk walking\"?

the music but find myself slowing down until I'm just walking at my usual pace then push to speed...