Increase speed without injury help required.

[CanIrun5k]

I just finished my Wk5R3 and was amazed I managed the 20 mins without issue.

I feel great but I have been "running" at only 8kmph since i started the program. I have tried couch 2 5k twice before and always ended up with injuries.

This time I thought due to my age (over 50) and still 2 stone overweight I would stick to a slower pace.

Should i try to increase now or is it better to get to 30 mins of running then try to get to 10kmph?

So is the 30 mins of endurance better to achieve first and work on pace later. All advice gratefully received.

[Buddy34 Graduate]

You're doing great , stick to the pace thats working for you at the moment and yes as you say 30 minutes of running get to that first . Well done you 😊

[CanIrun5k Graduate in reply to Buddy34]

Thanks for the support.

I feel good but I know I am slow and last thing I want is to go faster and get an injury that knocks me right back. I gave up twice before due to ACL injury.

I really would like to get to 5k in 30 mins.

Is it easy to increase from 8kmph to 10kmph once I can run for 30 mins?

Or is it a slow weekly increase required?

[Buddy34 Graduate in reply to CanIrun5k]

Any addition to speed of distance should be built up over a number of weeks and will take as long as it takes. I've always taken the advice of others and it's worked well for me . 😊

[Dexy5 Graduate in reply to CanIrun5k]

I have been running 18 months Canlrun5k, and I still can’t run 5k in 30 minutes. I don’t mind because I can still do parkrun and races and I love running. Concentrate on sticking to the programme at the easy conversation speed and let’s see you graduate 30 minutes running because that is where the plan takes you.

You can do this

[CanIrun5k Graduate in reply to Dexy5]

I think the main problem with the program is the name. It implies you should be covering 5k in 30 mins as that is the final run time.

I made my mind up this time round to forget distance and try to get to running 30 mins without stopping.

My goal is now 30 mins of running 3 times per week and not running 5k.

I start week 6 on Sun and with help and support from here I am starting to believe that i will "graduate" in 4 weeks 😁

[islandrunner Graduate]

Right now, I'd be really chuffed with myself if I could run at 8kph. Currently managing 8:30 per KM which is about 7.1 KPH.

Speed is all relative isn't it. You think that's slow, I think that's fast.

I *do* intend to start of some sort of plan to get somehere much closer to 30mins for 5k, but that will take me a while as I've got a sore knee at the moment and I'm really slow, would probably be happy if I could get to 35 mins for 5k.

Just work on getting to 30 mins first, do some consolidation runs, THEN start looking at what you can do to increase your pace.

[CanIrun5k Graduate in reply to islandrunner]

Thanks your right it's all relative. I want too increase my health and wellbeing more than I want to run 5k in 30 mins.

Even if 30 mins of running is not 5k in distance if i can run 30 mins x 3 a week and stay injury free I will be delighted.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Don't even think about speeding upRead the guide to the plan healthunlocked.com/couchto5... and follow the advice on jogging at an easy conversational pace stretching after every run and also minimising impact........all of which will keep injury risk minimal.

Actual graduation requirements are that you run for thirty minutes three times. Only a small proportion of graduates manage 5k in 30 minutes at graduation.

Enjoy your journey.

[tiggs1 Graduate]

Well done on what you are achieving, I am not sure I will ever run 5k in 30 mins however I am over the moon I can run for 30 mins

[CanIrun5k Graduate in reply to tiggs1]

Thanks for all the positive responses.

I think I was looking at it from wrong perspective.

I now realise if I can get to running 30 mins 3 times a week it's a great achievement regardless of distance travelled.

I am putting speed out my mind for now 😁

[Sook2 Graduate]

I am in a similar situation and am not at all worried, so much more important to get fitter and stronger through persistence. You will get faster naturally, it’s nothing to worry about!

[Marianna_S]

Hey I think you are doing fantastic. I am younger than you, normal weight, been running for three years now, 3/4 times a week with no gaps or injuries (so far thank god). I’ve done 100 parkruns, few 10Ks and two half marathons, and tomorrow is my third one in Oxford (with Norfolk half in may). And guess what, my speed is exactly like yours, 8km per hour (I know for sure because my half marathon time is 2hrs 45 mins), and am really happy with it. I did few parkruns at 30 mins so I can potentially do that but they were most awful, least pleasurable and I was thinking to stop running after one of them so getting to your desired speed would actually have a devastating effect on my fitness journey. Comfortable pace is the key for endurance, and life is about endurance, not speed. Well done you! X

[CanIrun5k Graduate in reply to Marianna_S]

Thanks. I think when you take these programs on you think pushing yourself hard is the way to go.

After 2 previous failed attempts ending in injury I decided to slow things down this time.

I wanted to increase fitness more than run fast and I realise that now after everybody's supportive comments.

I will aim to achieve finishing C25K regardless of speed and then decide if that is my next goal.