Watch this pace !

[GordonAstley]

I am on week 7 of C25K and my speed is only at what can best be described as a slow jog. Any advice for speeding up without wearing myself out ?

[backintime Graduate]

Don't sweat your speed, just get through the runs without getting injured, slow and steady is good!

You have all the time in the world to speed up once your legs are stronger and you are fitter

[Buddy34 Graduate]

A slow jog is good don't bother about your speed just now just focus on getting to the end of each run. Speed is something you can maybe work on at a later date good luck 😊

[sTrongFuse Graduate]

What backintime said. Just use the remainder of week 7, weeks 8 and 9 to get up to the 30 minute mark. once you're comfortable doing that, then slowly start to stretch out the time and/or the distance you run. Getting to 5k will come with time. Getting to 5k in 30 minutes will almost certainly take longer (if it happens at all - I'm still turning coming in between 34-36 minutes for a 5k).

Sweat, but don't fret...

[Debston Graduate in reply to sTrongFuse]

Sweat but don't fret - I like that! I will have that in my head at Parkrun tomorrow morning!

[sTrongFuse Graduate in reply to Debston]

I have a way with words...

[Elisabeth3 Graduate]

There are plenty of advice on improving techniques, posture, breathing, hydration, etc.

A good gear can also make a big difference. By now you must have proper shoes.

A runner buddy can also push your speed.

You have to try your own limits.