how do I get faster

[Anna1000]

Hi, I am in week 9 and feeling a bit apprehensive about getting off the programme. I am looking for a new one. I don't want to run further than 5k. I don't have the time, but I really want to speed my 5k up . Does anyone know of any similar programmes that can help?

[IannodaTruffe Mentor]

This is the post that I try to send to every new graduate healthunlocked.com/couchto5... and attempts to answer all those questions that arise at the end of C25K.

[UnfitNoMore Graduate]

Running your fastest 5k generally will involve running further than 5k. You need to build endurance and speed... if you don’t do the endurance work your speed work won’t help your 5k much if at all as the tank will run out of fuel! Just running 30 minutes each time will slowly reduce your overall time.

Nike Run Club has adaptive plans for 5k that will adjust to how you are doing but the long runs will go a lot longer than 5k... I believe it will eventually stop at 10 miles 😂

[misswobble Graduate in reply to UnfitNoMore]

There’s no short cut Youhave to get stronger before you get faster. Slow running and rest days build running legs. Doing upper body and core strengthening will help too

[Oldfloss Administrator Graduate]

Follow the link and advice from IannodaTruffe .. and as misswobble says.. stamina and endurance are the thing... there are no shortcuts...it really is, slow and steady and plenty of core strength and stamina work too... It pays off

[Notanaturalrunner Graduate]

I’m in a similar position, on W9R2 although this is the second time I will have completed C25K.

On W9R1 I ran for 30 minutes and managed 2.8 miles. On R2 I kept running until I reached 3 miles, just to see how long it would take me and it was just over 35 mins.

Like you I would like to speed up over time, I’m not sure if your time/distance is similar to mine but over the next 2-3 weeks I plan to repeat week 9 to consolidate my running and I also intend to listen to the C25K podcasts. I will also check out the link recommended below. Whilst I’m happy to consolidate for a few weeks I also feel that I need to follow a programme or have a goal to aim for to keep me interested otherwise I’m worried I’ll fall off the running wagon again!!!

Have you thought about doing Parkrun or joining a running club?

[Anna1000 Graduate in reply to Notanaturalrunner]

I have just come back from 3rd park run. I think i was last today!! Stuck ay 40 minutes but i think i am recovering quicker and feeling fitter each time.

[HSta]

I was in the same position. I would love to aim for 10k, but a 50+ hour working week and family life just don't allow for that luxury. I've just started c25k+ and am loving it. It's similar to the original but there is music along with the coach and it gradually builds pace as well as focusing on improving technique. Not as easy to find as c25k but it's out there so worth doing some searching. Good luck!

[Anna1000 Graduate in reply to HSta]

I like tye sound of that. Thanks

[AndyD Graduate]

I would continue to build up your base with LSR's (long slow runs) and also incorporate some strides/sprints... Why not try W1R1 again but sprint the run bits ... recover during the walk bits.... rinse and repeat If you can also add core training to your week that would certainly help as well.

[Anna1000 Graduate]

I have been trying this and it is starting to build my confidence that I can run a bit faster. Thanks for the advice! By long slow runs do you mean further than 5K?? How much further?? I also go to yoga and pilates during the week so I am working on some strength too.