After the consolidation period: Is it better to increase running times or kilometers? (if you haven't reached 5K in 30 mins yet)

[Gotanno]

Hi all,

I'm almost graduating (starting week 9 tomorrow) and I installed an app to track the distance I'm running. I've only managed 2.8 kms in 28 minutes, so I'm a "slow" runner,

I understand everybody has their own pace, etc, but I would like to know what would be a good goal to have after the consolidation period of 3 weeks.

Should I:

A) Follow the 10% time plan (add 10% to longest run of the week) until I can run for 5K in however much time it takes.

or

B) Increase the speed by 10% (fastest run of the week) until I hit 5K in 30mins.

In other words, should l try to increase time ran or should I try to increase speed?

Thanks!

[packersruns Graduate]

I'm honestly not too sure, so hoping this teaches me as well but if it was me I would do 10% added time wise because I achieved 30 minutes but didn't achieve the 5km do you get what I mean? Hopefully someone with more knowledge will give you the right answer though!

[Gotanno in reply to packersruns]

OK, so you think it'd be better to increase time spent running, until reaching 5K...

That may actually be easier to do than to increase the distance by exactly 10% in 30 mins...

[John_W Graduate]

You'd be safer to increase the time on your feet and NOT speed. That can wait.

Right now, you are still a beginner. Your body is still not used to the stresses and strains or running regularly and won't be for another 1-2 years. Yes... years. In that time, you will get quicker and you'll see big improvements, if you want them.

Consolidation: take it easy, focus on 3x 30 mins a week for another month, FORGET PACE, and have a think about what you want to do with your running.

The running world is your oyster... Common goals are

- improve your 5k times

- extend to 10k and beyond (see the Bridge to 10K forum and ju-ju- 's 10k plan)

... but there are also Bridge to 10K or 5-10k apps available.

- start going to Parkruns (when they start up again)

But first... consolidate and that means 3x 30mins per week for a month or so. ... and there's a club for that too . Mummycav is your gal

And don't forget the 3 excellent supplementary C25K+ podcasts: Speed, Stamina and Stepping Stones - they're great to keep you motivated in the meantime.

Hope that helps.

John

PS Been running for 5 years since C25K. I've run half marathons, London Marathon, etc. 5000km in last 5 years. And plenty of injuries and niggles. So please... take my word for it.

[Gotanno in reply to John_W]

Excellent advice. Thank you!

[IannodaTruffe Mentor]

Don't try to increase speed.........it will probably end up in tears.

The guide to post C25k running should answer your question and maybe some others. healthunlocked.com/couchto5...