Ideas on how to run faster please.

I’ve just done w7r1, in the 25 mins I covered 1.4 miles at this rate it’s going to take me well over an hour to run a 5k. Any tips on how to improve my speed I currently run at approx 3.5mph on the treadmill or a 17 min mile outside. TIA

[Sortyourlife]

It doesn’t matter if it takes you 30 minutes or an hour and 40 minutes

The point here is that you’re running for 30 minutes continuously.

Maybe after you’ve finished the program look at maybe trying to increase your pace by .1 every run? Or maybe just increase t a little bit for 5 minutes or so ?

[telford_mike Graduate]

While you're doing C25K it doesn’t matter how fast or slow you go - your only goal is to keep running for however long you have to. Once you graduate you can begin to play games with speed and distance and you'll improve quickly. There are podcasts to help with this.

[Oldfloss Administrator Graduate]

Well there is no need to run faster..unless you are being chased by a bear)

Slow and steady is the way..get to the 30 minute runs having a great time and injury free.. Speed and distance may follow... and they often do

You are doing just fine... enjoy

[ArthurJG Graduate]

Yes, the first thing is to build up endurance so you can run continuously for 30 minutes. That’s the aim of this programme and despite the name, it doesn’t matter at that stage whether you cover 5k or not. After you complete the programme and can run for 30 minutes, then is the time to start working on speed if that’s what you want to do. It’s too early to worry about that just now, get to 30 minutes first.

[Tasha99 Graduate]

Just keep running. You’ll speed up eventually 👍🏽

[Gillma Graduate]

Pigginanna, my husband used to mock me gently that he could walk faster than I ran. And he could/can. But only for about 10seconds! He mocks no more as my persistence has gradually paid off - and he’s still all potential 😅.

[Fabulous450 Graduate]

Well Pigginanna I cant run any faster, but I really don’t care. I hope to get to 5k in 30 minutes if this body decides that it wants to, but if it doesn’t I go outside and I enjoy the fresh air, (sometimes hot air) and so far only a tiny bit of rain, but I celebrate the fact that I can move this old body of mine for 30 minutes of me only time and that’s an amazing feeling. I love what I can now do! Let whatever it is come naturally and always be fun! ❤️

[koalalover82]

Just run at a speed that is comfortable for you. As Oldfloss says, don't need to run fast unless you need to, which actually once I thought it'd be nice to run by the river, then a group of not very friendly looking teenagers lying on the path (almost hiding at a corner), I seriously thought they were going to mug me... so I ran very... very... fast.

[Hidden in reply to koalalover82]

Teenagers scare me when I’m out running but I must say up to now the ones I’ve encountered haven’t said owt and just moved out of my way, the 6ft bouncer (hubby) who walks with me may put them off having a go like but you never know some teenagers these days are savage and couldn’t careless. X

[koalalover82 in reply to Hidden]

Good to know you had been safe so far... most teenagers are too busy on their phones or talking among themselves, I just have to watch out for not running into them. The group I met down the river were really not friendly looking at all and it was still term time, what were they doing at 10am, lying on a path by a river??? They also disturbed my rhythm as I was going to run 5k continuously, because I was running so fast I had to take a breather and ruined my plan. Lol!