How do I up my pace?

[paul12s]

I have now done four 5k consolidation runs but seem stuck at 32 minutes.

I don't want to run further but would like to up my pace.

What is the best way up my game?

[Speedy60 Graduate]

Not necessarily by running faster!

mensrunninguk.co.uk/top-fea...

Apparently, most injuries occur in the weeks after graduation and 32 minutes for 5k is already excellent, so you will need to learn patience.

My times have improved with a mixture of lots of long slow runs concentrating on my running form, hill reps and interval sprints. I'm not an expert on weights etc, but strength training will also help.

Good luck

[IannodaTruffe Mentor]

Graduating C25k does not magically confer any extra running ability on you and you will have to spend many months of regular running to begin to see marginal improvements in pace.

If you read the guide to post C25k running healthunlocked.com/couchto5... you will find links to articles on increasing pace, all of which basically say spend 75-80% of your time at an easy conversational pace to build stamina, then push hard in the remainder using fartlek or intervals.

Trying to beat your 5k pb on every run is a rookie runner's mistake.

Get miles on your legs. Stamina and strength will develop and in time speed will increase, but you are a very, very new runner still............patience.

[davelinks Graduate]

A 32min 5k is very good for a new runner, it takes 1-2 years to build runners legs, so would just keep on running at your normal and don't rush it.

You're still maintaining your fitness, so why keep trying for a pb.

[MarkyD Graduate]

Find a hill. Run very slowly up the hill. Repeat.

[IannodaTruffe Mentor in reply to MarkyD]

You sadist........