Speed vs distance?

[Wannnarun]

Hi I am on W7 R3 and so pleased with my progress but am concerned I am running far too slow even though I am comfortable with my pace? I run/walk for 30 mins now but I am only covering 2.8k? Scared I am never going to be able to run a 5k in under several hours!!!! 😂 (Impossible goal!!) How can I improve on my current speed without destroying my motivation? Any advice gratefully received! 😊

[Jellymoo]

I need advice on this too. Only got to 2.5 km after 25 mins

[roseabi]

Hi there! Well done for completing Week 7, and you are right to be pleased with your progress!! Please don't be concerned about your speed for the time being - the aim of this C25K programme, despite "5K" being in the title, is to get to running for 30 minutes continuously. Once you have finished the plan and have run for a few weeks gaining confidence as a graduate, you can start to work on that 5K goal, and after that you can plan further targets such as improving aspects of your running technique, including your speed. If you are worried about motivation, have a sit down and think about what your aims were when you first started 7 weeks ago, and consider how far you have already come! I think you will feel even more pleased with yourself, and excited about your future as a runner xxx

[SandraY1 Graduate]

Well done 👍

The aim of the programme is to get you to run for 30 minutes 3 time’s a week. Which is good for your health as a starter. After that you can do more things to improve your pace, speed and distance.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on pacing, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

You are doing yourself down...........you would easily run the 5k distance in under an hour at your current pace.......... no need to rush.

Only a small proportion of graduates from this forum who responded to a poll, managed 5k in 30 minutes by graduation healthunlocked.com/couchto5....

Graduation requirements are that you complete three thirty minute runs, regardless of distance.

Enjoy your journey.