Too slow for 5K

[Melnew]

I have completed c5k, running with a group once a week and twice on my own with the app. I am very slow, averaging 8 mins a kilometre, which means in 30 mins I have run less than 4K. Any tips for increasing my speed. I am 61 and female.

[Bazza1234 Graduate]

Never compare yourself with other runners!! Only compare yourself with non-runners!

[Jay66UK Graduate]

Can’t help, other than to say I’m a 52 year old male and even slower, doing 8”52’/km at last outing. My speed is gradually improving as I continue to run.

There is a podcast for speed often referred to on here but I haven’t tried it myself as I have focussed on duration, seeking to reach 5k (which I have now managed in just over 42 minutes).

Enjoy your running.

[IannodaTruffe Mentor]

Have you read the guide to post C25K running ?healthunlocked.com/couchto5...

The most common mistake of those wanting to get faster is to try to run fast on every run. The guide should point you in the right direction.

[Patslad Graduate]

Hi I am 58yo and completed C25k couple of weeks ago. I could run 30 mins but was only doing 3k distance due to being a plodder. I have ran since and am slowly increasing my time (up to 35 mins) and distance ( just done 4K). Please don’t worry about your speed just aim to go through C25k with the goal of running for 30 mins, you will enjoy it more.

[Penelopesimmons Graduate]

As already stated - don’t compare yourself to anyone else. Over time as you consolidate I am sure your pace will increase slowly.

I have found that when trying to increase pace then a shorter run is better - I would never try and increase pace more than a very small amount over 5k.

This week I did a 2.5k run but at a much faster pace - over time I know that this will start to impact my times over 5k.

Important not to overdo things from the point of view of injury and also to keep you enjoying this! 😀

I also now build in some very long uphills for stamina - at the start of my longer runs - I did this a few years ago when I got to running 10 k in 54 minutes.

I am now almost 49 and determined to get back to it.

Happy running and be proud of what you have already achieved 👏👏👏

[oldwheezer69 Graduate]

I've done a couple of Parkruns since graduating and they are 5k... I'm doing them in around 45 minutes, including walking for the first 5 minutes and then occasionally having a quick power walk (usually if there is an incline!!). I'm going to try to increase my speed gradually by listening to music tracks which play at 160bpm and then working up to 166bpm.

[Irish-John Graduate]

usually takes me 38 minutes to do 5K. I finish feeling happy though 'Fast' is probably fun - but could it be that it also means 'should be faster' each time?

[oldperson47 Graduate]

Hi have you tried intervals. My favourite run has a row of trees. I do normal pace to tree 1 then faster to tree 2, slower to next tree then as fast as I can to the next tree and just keep going. I am 71 next week and overweight so trust me fast for me is others very slow. However I am finding this is increasing my overall speed from dead slow to just very slow. What is also interesting is my heart rate. At first it was quite high at the start and less high as I did the C25K but now the initial spike is not so high and my average heart rate is dropping and my speed slowly getting better ( Mo Farah need not be worried yet though).

I do shorter runs ( plods) when I do intervals but it is improving my fitness. As long as I am moving I am going faster than those sitting down.