Having completed the programme a few weeks ago I thought I might be improving my speed and distance. I admit I have missed about 2 weeks in last 4 weeks due to shifts, babysitting grandchildren and holiday but I thought I might me closer to the 5K. I have been on treadmill only and have increased my pace from 7.6 to 7.8 but distance is still under 5K including 2 x 5min walks. Any suggestions how I can improve.
Oh .… and I still can’t cope with even the slightest gradient 😒
Instead of increasing your pace increase the time . So pick one run per week and add 5 minutes then the next week add a little bit more . See of this helps 😊
There’s an idea 💡 😊. Thank you
Well done so far... you’re quicker than you were. This is all about small progressions, just like the runs in C25K.
While what you are doing will gradually get you to your goals, progress can be speeded up by doing the opposite of what’s logical. The key to speed is some lovely slow relaxed running! If you ran 2 of your runs down at 7, then there’s more in the legs for that run 3. This would be one way forwards... but better than that is to also vary the runs up, take one longer and one shorter. 75% or more of your running should be at comfortable pace, so you could run 2 weeks as, regular, short (slow), long, regular, short (speed work), long. The long runs build endurance, the regular and slow short aid muscle development and repair, and the short speed session gets a tempo in your legs without having you hit your limits. The ju-ju’s magic plan on Bridge to 10k approaches this in a similar way, the early weeks of which would be really useful for you at this stage even if you don’t have time to go for the 60minutes target of the timed version.
Gradient would be best approached the same way... maybe use the short slow run to add gradient in gradually.
Thank you I’ll give this approach a try
You’ll need to increase your pace to 10 if you want to run 5K in 30 mins. But really, how important is that? Wouldn’t you rather enjoy your run and finish it rather than wearing yourself out? I do 9.6 on the treadmill and have no desire to go any faster. I just walk for a bit longer than the 5 min cool down recommended and it’s been really beneficial.
5k - not quite what I expected!
5k
Graduates still not reaching 5k?
First 5k!
5k at last ... wahay!
