Hello everyone! I’m new here and after some advice on achieving faster time please.

[Opalrunner]

Hello, I’m new here. I’ve just completed the C25K programme. I’m thinking of going for the 10K next! Wanted to say hi and ask for some advice please. I would like to be able to run the 5K within the 30mins. At the moment, I feel I’m too slow! How can I improve my time? Thanks!

[AlasdairW Graduate]

Hi Opal. Well done on completing the C25K. That’s no small feat!

Regarding next steps, you should spend a few weeks consolidating before jumping into the next challenge.

Consolidation will allow your body to adjust to the new times and the more you get used to it, the more speed will come.

Happy trails

[Opalrunner in reply to AlasdairW]

Thankyou, AlasdairW. Great advice, I’ve taken what you’ve said on board and have been working on just consolidating recently. Running for my 30 mins 3 x a week (not killing myself!) is really helping. Thanks.

[Oldfloss Administrator Graduate]

Consolidation and lots of different runs and routes, with plenty of 30 minutes in there too..

It is the longer slower runs also that build stamina and strength and... speed and distance will follow

Check this post out too..

healthunlocked.com/couchto5...

[Opalrunner in reply to Oldfloss]

Thanks Oldfloss, that’s great advice. I’ve just been working on just 30 mins consolidating runs 3 x a week (plus an occasional 5 to 10 min quick run now and then when I’m late for something!) since you both kindly replied, and it’s really helping. I’m enjoying it more, not beating myself up for not achieving the 5K in the 30mins yet and understanding that it will take time and miles under my belt to get to where I want to be. And I’m varying my route which makes it more interesting. Enjoying the ride so far! Thanks for your kind help, both of you.