How do I increase pace.

[Bonsaiboy]

Looking for advice on increasing pace. I finished the course and have done about 4 5km runs since then but all in roughly 38mins to 40mins. Am I being too hasty in trying to speed up or are there tips to go faster. I'm still running 3 times a week and on week 13 now. When I finished week 9 I was only up to 4.3km.

[IannodaTruffe Mentor]

You are a very very new runner, so be patient.

The answer to your question is to slow down.

80% of your running should still be at an easy conversational pace, building further strength, with only the remainder being used to attempt to push for speed.

Have you read the guide to post C25k running healthunlocked.com/couchto5... which has links to articles about running further and faster.

[Bonsaiboy in reply to IannodaTruffe]

Thanks very much for getting back to me. I will take your advice.

[John_W Graduate Ambassador]

Have a look at the C25K+ podcasts which are Speed, Stamina, Stepping Stones - all found here: nhs.uk/live-well/exercise/c...

[Bonsaiboy in reply to John_W]

Thanks John. Ill have a look.

[UnfitNoMore Graduate]

What they said... pace is one thing, but first the endurance has to be there, having more in the tank makes you able to go faster. You could lengthen one run to build endurance faster, then you could shorten another and get into a new pace, but the biggest factor is being able to run a lot further in most running events. 400m and marathon being the only exceptions I can think of.