Any tips/guidance to increase my pace

[Midlifewomen]

Hello, I just completed week 9 and am feeling very happy about that. I'm 59, a few kilos over my target weight and concerned about protecting my knees. (They have been dodgy in the past - but have held up extremely well throughout the C25K challenge).

Anyway I completed 30 mins at a very slow pace - covered 3.5km. I will now start to build up speed carefully to get to 5km.

Any thoughts for maintaining motivation and increasing speed? (I'm working in dropping the few extra kilo's which will help)

Thanks in advance.

[MsFickle]

Congratulations on completing a fabulous achievement X

[Michele2017 Graduate in reply to MsFickle]

Doing the c25k again with faster jogging and slower jogging instead of jog/ walk ? x

[Midgeymoo17]

Squats on the days you do not run.

[Tasha99 Graduate]

Sign up for your local 5k run to keep you motivated and do the ParkRun each Saturday where you’ll get an official time. 👍🏽 well done. Can’t wait til I can do 30 mins too 😂

[Nictwit Graduate]

I think you have to concentrate on keeping in the running routine for a few weeks so that the new habit is completely ingrained in you.

Oh and well done for graduating!

[Bluebirdrunner Graduate]

No need to run faster Midlifewomen, you will make the distance you are after, but it will take you longer which is fine.

Just keep up the 30 minute runs, and your strength and stamina will improve and you will be able to keep going for a few extra mins.

There is a guide to how to do this here...

healthunlocked.com/couchto5...

You have done brilliantly and Congratulations on graduating the program. It feels amazing being able to run for 30 mins doesn't it... you are now a runner and enjoy your new ability 😊xx

Lots more to come....

[Oldfloss Administrator Graduate]

Tale the advice from Bluebirdrunner

[Lillybeth30mins Graduate]

Congratulations graduate 🎓🎓🎓🍾🍾🍾🍾🏅🏅🏅

[Midlifewomen Graduate]

Thanks everyone - will follow your guidance!

[Rhodalewis Graduate]

Well done for completing the programme. I too would recommend Parkrun to give a focus and be surrounded by a group of supportive enthusiastic people. I think the goals we set have to be our own which suit us. For me ..I completed programme in Sept. ..it was just to jeep running through the winter and parkrun has given me the structure. Don'the worry about how fast you are going just set the next goal which suits you whatever it might be. Good luck with your running journey and most of all enjoy it xx

[Gillma Graduate]

Don’t give up - even if you set goals and you fall short. Keep posting to this forum.

Concentrate on enjoying your outings - walking when you need to.

Look out for muscles appearing in thighs and calves. Admire them. 😀

[rolysmate Graduate]

I graduated last august at 59, ex smoker,over weight, high blood pressure,high cholestral, yesterday my latest tests show blood pressure NORMAL, cholestral now well within guide lines, weight continuing to come down and currently training to run half marathon ----- do you need any more reason

[MickGJ Graduate]

Getting to 5k is very motivating but I had to get there by running longer as well as faster--I'm still some way off 30 minutes (58, since you ask). If you shave a few seconds off each km and run for an extra couple of minutes each time you'll sort of meet in the middle.

Do you run outside or on a treadmill? If you run outside, then do you have a 5k route mapped out?

I'm very lucky in having a park nearby which also has a ParkRun,so I could just follow the ParkRun route and go a bit further each time. Being able to see the "finishing post" is really motivating as well.

As far as longer term ambitions go I'll be really, really happy if I settle down into a solid rhythm of 3 runs a week and I'm still doing it a year from now. Others go on to 10k and beyond but my knees and hips aren't the best and that may be enough for me.

I'm trying to back that up now with some strength exercises rather than put more and more time into running--but I'm finding it a lot harder than following the wonderful 5k app.

[Midlifewomen Graduate in reply to MickGJ]

Thanks MickGJ, Yes, I'm also happy to focus on running for 30 mins 3 times each week and slowly increase pace. I run both outside in the park and at the gym depending on weather. Will look into park runs. Thanks for encouragement.

[runswithdogs Graduate]

Three suggestions.

1. Sign up for parkrun or a race. I run much faster when other people are running too.

2. Fartleks. Try a 20 minute fartlek session every so often. It's like running like a kid. So, so fun, and it really helps with speed on regular days.

3. If you run to music, add some faster tunes. A well crafted playlist is an art form.