As I've now done c25k for the third time after hurting my foot, it still takes me 39 minutes to run 5k. How can I speed up? Also I'm 63 and definitely not a gazelle!
I thought of going back to weeks 1 & 2 and going as fast as possible for the run bits and slowing to my usual jog-ette on the walking times.
Is this a good idea or not? Any tips?
Just lots of running...and long slow runs. They are the ones that build up stamina strength and yes....speed
Will do! I swim a mile twice a week to help build stamina. It's just finding time (with additional ten mins warming up and down making it over 50 mins ) to get out there especially after a day at work! Roll on retirement.
Brilliant.. those non impact exercises are really helpful.
Time is the elusive element.. I am of course, being ancient retired... although when I worked.. ( I was not doing this plan) and walked and ran..I did it at 5 in the morning..before school ...
When I was younger I used to swim before work but sadly
I find I get tired so only swim on non work days. Often manage a run after though - but head back home and crash out! Getting older is a bit grim - I definitely don't have as much energy. But I'm still swimming and running x
Getting older is not grim...it's ace...and when you are retired, you can really have fun.. I said in my reply, I did my first HM a week or so ago at 68... 69 now... you can behave wonderfully badly
You might find that if you do try to add in some more exercise, you will feel less tired... it sort of evolves.. if not swimming, then walking...If I can't run or exercise I very quickly feel lethargic...and grumpy
All runs should be taken slowly, if you really want to repeat any you may do so, 39 minutes for a 63 year old new to running is OK, If you wish to go faster, just do it gradually otherwise you could get a injury.
The injury to my foot was irritating but over now - glamorous new shoes have helped. - but it's the time factor. 50 minutes is a long time after work ... And I'm always overtaken by (younger) people who disappear into the distance!
Gazelles get eaten.. snails get there... At 68 I completed my first HM on 24th March... (69 now). Many, many folk overtook me... much younger... but when I looked at the results.. their chip time was literally a second or two faster after the 13 miles
Long slow runs to build endurance and then some speed work (maybe intervals or a shorter run just above your comfort zone) is the way to go. Build that fuel tank with the longer runs, learn to burn it faster with the speed work. If they’re 2 runs, drop 4/5 normal runs into that cycle and you should see some results.
Thank you - I'll keep on building- I swim a mile twice a week to build stamina as well. I'm aiming to be super fit!
Keep running!
Have you read the guide to post C25K running? healthunlocked.com/couchto5... it is full of tips.
Basically, to get faster you need to spend 75-80% of your time at an easy conversational pace and push really hard for the remainder........ intervals are a good option.
Thank you. I'd forgotten that website (old age ...) and will check it out.
I love running with my daughter in law occasionally but am very conscious that I hold her back and would like to be a bit better. Vanity really ...
Runner further and hillier!
No hills here along the south coast but it's heavenly to run along the coast path between the lagoon and the sea. There is one gentle slope of about fifty metres long though!! I am very lucky to live here.
I think I probably live just along the road from you and I agree, those coastal runs are delicious. Especially first thing in the morning when the sun is reflecting off the sea and the air is a little bit crispy!
Hills? Who needs them when you have the sea on one side and the Downs on the other!
I’m your age and found I too was taking that long to complete a whole 5km.
I restarted C25K at a higher speed. The first 4 weeks were a piece of cake, then progress became much more debatable and I saw no point in weeks 7-9 as I knew I could run that long.
My pace did improve but I think my time would have been better spent on consolidation runs and getting incremental improvements on Parkruns.
Thank you so much. The general consensus seems to be just keep running and improvement will happen. The time factor is tricky for me especially after work so once I've done the Stoke Association run this weekend, I'll 'just' do the c25k 30 min podcast and try to increase the distance - but gradually!!
And well done to you for getting out there - we can both be proud that at 63 we haven't got elderly x
why do you feel the need to go faster it takes me 36 mins and i dont care how long it takes just knowing that i can run is great. speed is not important will i dont think so am runing 10 miles this morning and i think that it is fantastic just to run just enjoy it
It's vanity really. And the time factor - am impressed you are doing ten miles X
But nothing beats the buzz of getting out there regardless of what speed I'm doing.
Thank you for your support.
your welcome i thought i could go faster over time i dont seem to get past 36mins i dont try that hard but like i said sppd is not everthing but keep trying you might get faster over time and good luck
Hi there I hadn’t ever done any sort of exercise never mind running when I started C25k 2 years ago aged 65. At first it took me over 40 mins to do 5k so
I note that you wish to go faster. There is nothing wrong with that, if that’s what you want to do, now that you have the endurance to run for 30 minutes. In the Couch to 5k programme the emphasis is on taking it slow and completing the run and that is absolutely correct but you are asking about moving on from there. Perhaps you would be better posting in Bridge to 10k where you won’t get so many people saying you’re wrong to want to work on speed - advice which would of course be absolutely correct if you were still on C25k.
A couple of words of caution though.
Firstly, decide what your main target is - speed or distance. Don’t focus on both at once. Training for one does have an incidental benefit on the other, eventually, but your training will focus on your main target.
Secondly it is still the case that MOST of your running should be slow - if your actual target is speed not distance then you need to do some faster running but long slow runs are still the mainstay. And I don’t mean ‘slow because that’s all I can do’, I mean ‘this is slow even for me, I could go faster if I wanted but that’s not the purpose of this run.’ As others have said, speed intervals and hill runs are the other elements if your target is to speed up. You don’t need lots of hills - that one slope you mention might be enough: the routine I’ve been given is to jog slow for ten minutes to reach the hill, then run fast uphill for 15 seconds (yes seconds not minutes) and WALK back down eight times, then slow jog for ten minutes home. It builds up from there over eight weeks.
The plan I am following is on the Edinburgh Marathon website. Go to Training Plans, then 5k, then choose intermediate. (The beginner one will be too easy if you’ve recently completed C25k and the advanced one - well .... just no!) Notice it’s a 5k plan, because as I say if you wanted to build up to running 10k regularly you wouldn’t be doing speed work at the same time: you’d build up the endurance to run the distance first then work on speed later. That said, any 5k plan will include SLOW runs at longer distances than 5k. The longest slow run in the plan I am doing is 70 minutes, but the plan isn’t focussed on getting me running for 70 minutes regularly, if you see the difference.
For myself, I’m doing this plan because my target is the EMF 5k at the end of May. It has a long (1.5k) gradual uphill slope which is something I’m not used to and need to prepare for. I had an idea that I might target a time under 30 minutes but now that I’ve seen the course I think that’s unrealistic: however, I still want to run a ‘fast’ time (by my standards). My first ever 10k race is in August so the focus of my running will shift from speed to distance again after May: in August my target will just be to complete the race before they close the course and then having run one 10k race I might think of doing another later in the year and try to speed up a little for that one.
So it’s nice to have a target to give a structure to your running and it doesn’t have to be the same type of target for your whole running life Remember though that you train to improve, not to prove. Although it’s counterintuitive you don’t get faster by trying to run PBs all the time. Even parkrun says don’t go for a PB every week. One SHORT intense effort (intervals or hills) per week or two at most. The rest, longer slow runs and by slow I mean well within your current ability. And be strict about taking your rest days.
Good luck and most of all -ENJOY!
Wow, you've certainly given me food for thought ! And it makes absolute sense to concentrate on improving one or the other.
I had loads of responses and that it is so fantastic- thank you everyone!
I think running/walking wood be a good idea especially if you've got some foot pain. Are you stretching your feet and calf muscles regularly? It might be an idea to get the pain issues sorted first, then you could start looking at speed.
Hey well done on running 5K in 39 minutes! I’m 22, finished C25K about 6 months ago, my first 5K was 47 minutes so your doing brilliant! I’ve been doing 5ks since my graduation and I’ve only just got my time to 36 minutes. It amazes me how long it takes to improve your pace. I was so set on getting a quicker pace I ended up getting myself down. Someone reminded me to just enjoy running and the pace will come naturally and it did. Started at 14:30/mile and now at 11:15/mile (best so far 🙄) and that’s taken me a long time. So don’t put too much pressure on yourself and just enjoy what your doing.
My running friends advised me to start increasing the distance on most of my runs and then I’ll notice a quicker pace on shorter runs such as a 5K. So if your doing 5K three times a week, maybe push 2 runs to 4 miles and then one 5K. Keep doing this and your pace should increase!
Also, try changing routes and doing a challenging route, for example my usual route is a really long slow incline which I’m used to now, but when I go run somewhere completely flat it’s so much easier to run that little bit faster. I mean the slow incline and hills are horrible but it does make a difference for flat routes!
I’m not an expert at all but I’m just sharing some tips and hints I’ve been told and found quite useful!
Good luck, keep running and trust the process!
Xxxx
Thank you - all the replies have been so encouraging and it's great. Went out tonight after a grotty day at work intending to do 4K but kept on and did 5 and felt so triumphant I wanted to dance through the warm down!!
Don't worry too much , your time is good after your completing your
C25k. It takes time but you will naturally be stronger with regular training.
Their is an old adage from 50 years back "If your training is all long slow runs you will end up a long slow runner.
Build in some speed work once a week by running on a good flat surface. 4 x 500 m after each run jogging slowly back to the start point. Run at a faster pace than in your ParkRun but not flat out. You will feel your thighs the next day so always make it a rest day.
It works.
Sounds good- I'll try that. Thank you x
Yes, that's called Fartlek.
Here's what a sample beginner fartlek workout would look like:
10-minute warmup at an easy pace
1 minute on (fast pace), 2 minutes off (easy), 2 minutes on, 1 minute off
Repeat the fartlek set 3 to 4 times
10-minute cool down at an easy pace.
That will increase your speed and endurance. Do that once a week. Maybe join a running club, then you'll be monitored and they'll help you increase your speed. Good luck.
That's the first time I've heard of fartlek but that's the sort of thing I was thinking of doing
I've only run with others when doing a sponsored run but those were my best times. I've also been thinking of doing park run- I need to get organised!
Wow, 39 minutes at 63, to run a 5k, I'm impressed! I would be happy if I could even run a 5k.!
Follow the c25k plan and you will! The games teacher at school said I was like a slug! Fifty years later im proving her wrong!
Didn't want to get up
Speed/pace
Help with speed?
Speed
About to give up, help!
