Tips to build distance and speed please?

[Lynnys74r]

Hi all.

Today I did week 9 run 1. I only managed 3.6km in the half hour. I’d appreciate any advice on how to improve, my speed is obviously really really slow!

[John_W Graduate Ambassador]

As a new graduate, your objective for the next month or so should be 'consolidation' - so keep on with 3x 30 mins at whatever pace you've been doing. After that, I'd recommend for your 1st port of call the C25K+ podcasts of which there are 3: Speed, Stamina and Stepping Stone.

And be patient, give yourself time to allow your objective/goal to crystallise in your mind. You should DEFINITELY avoid increasing speed and distance at the same time.

[Hidden]

I graduated in November, I'm still conolidating but running a full 5k at least once a week regardless of the time it takes. I map it out on mapometer and listen to my own music. I'm going to give the speed and stamina thing a go in the New Year too.As John W says, just be a bit patient and let your body get used to it all before getting too hung up on the speed.

[IannodaTruffe Mentor]

On graduation I normally send this link healthunlocked.com/couchto5... to a guide to post C25K running. It explains options and advises on possible routes forward.

Speed requires strength and stamina, which C25K has started to work on, but which you will continue to develop over the coming months and years. There are no quick fix shortcuts.........you have to get the miles on your legs and gradually your pace will improve.

All runners have to accept that their pace is their pace and devise a plan to improve it, if that is what is important to them. The majority of runners that I know, who have been running for a few years, will tell you that they are far less focussed on speed than they were when they first started out........I know I certainly don't worry about pace any more.

Slow runners live longer........... womensrunning.com/2016/07/i...

[Jppjpaula Graduate in reply to IannodaTruffe]

That is a great way of explaining it. With this app I thought I would be running 5k by the end and when I was nowhere near to that I started to be concerned 😟 but I get it now. I am building to the 5k !! Thank you for those words xx

[Jppjpaula Graduate]

That’s me too x I ran for 33

Mins but only 2.5 miles !!! 😀

[Ang33333 Graduate]

I graduated at the start of June and I'm still slow! Just over 40 mins for 5k but that's comfortable. I like comfortable! I can run 4k fast - for me- it's the final k...! I know I'll never be fast. My aim is to go sub 40 mins and then I will be happy!

[UnfitNoMore Graduate]

Good running... I’d say that’s a great fitness building pace... fast running doesn’t build fitness as well. Graduate, consolidate and then think about it.

The best way is to go to 5k by extending a run, still slow and steady... and then a bit beyond while changing another run to a shorter faster session.

[Lynnys74r Graduate]

Thank you all for your words of wisdom x