Should I increase speed or time

[Fitat54]

I graduated 2 weeks ago. I am only running 3.5k in 30 mins as I am slow jogging. I thought I would start finding it easier but actually I am finding it harder and am losing my mojo. I’m not getting any further in my 30 mins. My goal was to be able to do 5k Park runs when they start again. Any advice?

[IannodaTruffe Mentor]

Have you read the guide to post C25K running?

healthunlocked.com/couchto5... it should answer your questions.

You are still a very, very new runner, so a bit of patience is required.

[ScottJB Graduate]

Don’t worry about achieving 5km in 30 mins just yet, not many achieve it by graduation. Keep to running 2-3 times a week for 30 mins for 2-3 weeks and then think about increasing distance on one of your weekly runs if you like. The shorter runs will then starting feeling more comfortable, and you’ll be surprised that you’ll become quicker without forcing it.

[SpanishShuffle Graduate]

After the C25K some people do seem to lose their mojo for a while, me included. I did struggle for a couple of months or so. I tried lots of different things. Looked on here to see what other peope did. Eventually I noticed I had stopped the internal criticism and self-sabotage.

Nothing wrong with going slow. I am 61 and will never be a fast runner. I shuffle along for about 45 mins, an hour or sometimes more. I have done just over 10k a few times. I'm not bothered about the time. I try to but in a bit of an incline now and then. I do use Map My Whatever and some days I do shuffle along a bit quicker than others but with music, audiobook or nothing my pace is usually the same.

It's just good to be out there doing it.

I have not done a Park Run as nearest one is 20 miles away and I like suffling on my own. I do intend to do one in Harrogate soon as my Son and his children, 8 & 6, have just started C25K and it would be good do do one together.

You have done well to complete the app. You can run for 30+ minutes!!! Just enjoy that for a while. 😉

[GermanRunner Graduate]

Did you have a look at the additional podcasts? I've done the stepping stone - pace three times this week. It really helped me increase my speed and therefore my distance in 30min 😉 now I'm almost at 4k in 30min.

[Dtay1978 Graduate]

According to the app, distance is what will build your stamina