Faster or longer?

[Inforthelongru]

Hi there, completed C25K a few weeks back. Turns out that I’m running 2.25 miles rather than 3 in the half hour. I’m really enjoying it, it’s tough at the time but fine straight after. So do I continue to consolidate but maybe not improve, run for longer or aim to get faster in the 30 mins. I feel as if I’m pushing myself quite far but then I thought that in the C25K and improved every week. I’m quite over weight if that makes a difference, but don’t want it to be an excuse.

[Realfoodieclub Graduate]

The best running weeks I have is when I do a bit of both. With three runs it gives you the opportunity to do a short fast run, the speed podcast is good for that and one run that slowly build up your distance. Then that leaves you free for a fun run, whatever you fancy that day 😀.

nhs.uk/live-well/exercise/c...

[Inforthelongru Graduate in reply to Realfoodieclub]

Thanks for that. I’ll check out the speed podcast!

[Buddy34 Graduate]

You could do :-

30 minute run

20 minute faster run

Then one run per week where you can add on 3 minutes to a 30 minute run then the next time add another 3 minutes until you reach 5k.

It's totally up to you. Good luck 😊

[Inforthelongru Graduate in reply to Buddy34]

Yes perhaps a faster 20 minute run because I really do feel like I won’t manage to finish a faster 30 min run

[LeeU Graduate]

You really need to do both, try doing one run per week that is 10% longer, one run that is shorter but faster and one that is intervals.

On the interval day you could actually do a run that suits your personally favoured style of running, e.g. 30 minute slow run, hills, etc.

Start off by doing consolidation runs, 3-4 weeks of running 3x 30 minutes and then start the long run +10%.

Think about what pace you want to target and slowly work up to that pace, I'm using some of the podcast runs to help with the timing, etc.

[Inforthelongru Graduate in reply to LeeU]

Thank you!

[IannodaTruffe Mentor]

Have you read the guide to post C25k running? healthunlocked.com/couchto5...

[Inforthelongru Graduate]

I will- thanks