Beyond C25K Run 1

[BlueCal52]

I completed Week 9 on Friday last week and have decided to keep running three times a week to get up to 5K in 30 minutes.

On Friday I ran 2.46 miles and today I ran 2.54 miles in 30 minutes. With that kind of improvement I hope to be running the distance quite soon.

[IannodaTruffe Mentor]

If you read the guide to post C25K running healthunlocked.com/couchto5... you will see the recommendation that you vary your pace and run 75-80% of your time at an easy conversational pace.

This might mean that you only push for a fast 30 minute every three or four runs, while the slower runs more efficiently continue to build stamina and strength.

[BlueCal52 Graduate in reply to IannodaTruffe]

That article that pointed me to is great. Full of brilliant advice going forward. THANK YOU

[Cuig1975]

I’m similar to you running 5 k 3 times a week, started Parkrun also , below 36 mins running hopefully to improve time and hopefully it gets easier , after Xmas plan is to extend 1 Run slightly hopefully to 6 k and see how I go....... I guess keeping it up is the hard part

[BeckySharp1]

awww congratulations BlueCal - that's also my goal (5k in 30 mins) and I'm still a bit off it - but I definitely am enjoying the runs. sounds like you are too!

[BlueCal52 Graduate in reply to BeckySharp1]

Thanks BeckySharp1. Yeah I really am enjoying running now.😉

Shouldn't be long before we're both running the distance in the time. 😉😀

I want to find another route, so that I have a change of scenery 😃

[ArthurJG Graduate]

It’s maybe not the best idea to try to increase both distance and speed at the same time. I would suggest getting to 5k first in whatever time it takes and then you can choose whether to try to get faster or to aim for a longer distance (but again, not both at once). Also pay heed to what IannodaTruffe says above and do look up the link he provides: it’s important.

[BlueCal52 Graduate in reply to ArthurJG]

Yeah I looked at and read the link that IannodaTruffle pointed me to in his post, and take on board everything it says. At the moment I have just been going out and doing the 30 minute runs to consolidate and found that the distance I have run in the time has got further in the time without trying or thinking about my pace. I have just got into a nice rhythm with my breathing and stride that feels more comfortable. I don't set out with a determined goal in mind, I just go out for the pure joy of running.

It has been a great relief to my mental health.

[tohealthyhabits Graduate]

I started adding 10% time to the run to try. So started running 33min per run now. Takes me to about 5.15k at the moment. Just another option I guess