Jog/Run?

[lozzer84]

Hi all

So I graduated C25K a few weeks ago and I’ve carried on running for 30 mins 3 x a week. I’ve moved outside now - I graduated on the treadmill - so it’s been hard making the transition but I can do it pretty reliably (if not slowly!) now.

I was thinking about the best way to push myself forward - my aim is to run a competitive 5k with a respectable time (at the moment I’m just below 40mins, so definitely some work needed!)

I was wondering if anyone had tried doing the program as jog/run instead of walk/jog?

On the treadmill I currently do the warm-up walk at 6km/h, and jog at 8km/h - I was considering jogging at 8km/h and running around 10km/h and starting back at week 1?

Has anyone tried anything similar to increase their speed?

Any suggestions more than welcome!

Thank you

[IannodaTruffe Mentor]

It has been started by many, but I have never heard anyone working through the nine weeks of the plan........what do you do when there are no walk intervals?

Intervals and fartlek are good ways of increasing pace, combined with up to 80% of time running slowly, as mentioned in the guide to post C25k running, healthunlocked.com/couchto5...

How are you defining a competitive respectable time for 5k?

We can't all be Mo Farahs.

I think most who have been running for two years or more are far less fixated by speed than newbies. You are still a very, very new runner and speed will come with strength, good form and time.