Pace

[Meencantacorrer]

Hi, I’ve just completed week 6 run 3 and in 30 minutes (including my warm up walk) I did 3.6 km according to Strava. I’d like to be able to run 5km in 30 minutes. I think I’m going pretty slowly as I worry I’ll get out of breath and have to stop. I was very unfit before I began Couch to 5k. Can anyone give me any advice about pace? Should I try to run faster now or am I likely to get faster anyway as I complete the next 3 weeks?

[Oldfloss Administrator Graduate]

Just run..at a comfy pace and enjoy.. if you try to push too hard at this stage you could end up injured...the idea is to get to the 30 minute runs safely and having had fun.. speed and distance can come after Graduation..

Slow and steady works just fine... our running legs need time to build, as does our stamina and strength...C25K just begins this... as you move on and do more runs, you will get stronger and maybe faster too...

Well done you!

[Tasha99 Graduate]

Don’t worry about pace yet! I only just went sub 30 today and I graduated in April! Just keep running 👌🏽

[UnfitNoMore Graduate]

What they said. No to running faster just yet... close out the programme, consolidate it, maybe extend to 5k for stamina, and then work on speed.

[Flyingred Graduate]

As the others have written, just go for time and distance at a pace you can keep up without needing to stop to catch your breath. I graduated 3 weeks ago and have managed to up my distance to 5k since, but it takes me 36 minutes. I'm doing one run per week that's 10% longer, but at the same pace. I'll increase by 10% each week and see how it goes.

I dabbled with a tracking app, which gives 1 mile split time information, but at this stage I found it does more harm than good. Keep it simple and enjoy your running!

[Ang33333 Graduate]

Best advice- don't worry about it until you graduate. Then if you are determined to run 5k in 30 mins you can work on that. Many weeks after graduation I'm running 5k in about 44 mins and thrilled with that. I'm running 5k!! 👟👟

[IannodaTruffe Mentor]

Speed comes with strength and technique, not purely from a desire to be faster.

To graduate all you have to do is run for 30 minutes, three times. Most graduates do not complete 5k in 30 minutes at graduation.

You are doing great, just continue building strength and stamina and think about speed later on.

[cheekychipmunks Graduate]

A) Very well done on completing your 25 minute run. That’s no mean feat! 👏👏

B) Please don’t get hung up on running 5k yet. The programme is doing its job and preparing you to run for 30 minutes three times per week. Distance/pace will develop over time. No hurry at the moment. Push beyond your capabilities and chances are you’ll be sidelined on the injury couch. 👎

Just enjoy your new ability to run for 25 minutes, then 28, then 30 - and go from there! 👍😀