Starting again to increase speed...

[Wednesdays]

... I am in week 9 but am some way off the 5k. Considering starting again with greater pace from the start and build up that way... any thoughts?

[Orfelin]

I just reset the app to start again. You must feel good doing rather than pushing yourself into it and feel awful. Being aware here and now is the most important job. Good luck

[Wednesdays in reply to Orfelin]

Thank you

[Rainn1 Graduate]

Well done on your progress so far - nearly time to graduate woohoo!

I was way off the 5k when I graduated. In the 3/4 weeks since I’ve graduated I’ve done 4.7k in 30 minutes but my fastest 5k was something like 38 minutes. You’ll get there so keep going. I got some great advice from the consolidation thread about mixing up runs after graduation so last night I tried to run as fast as I could for a shorter period and managed my personal best time for 1 and 2 miles. My advice would be to keep on going, graduate, get comfortable with running regularly and then start to focus on increasing your speed. There are some podcasts that Laura does too, I can’t remember what they’re called but someone else might. I’ve heard people talking about them for keeping them focussed after graduation.

Good luck!

[Wednesdays in reply to Rainn1]

Thank you

[John_W Graduate in reply to Rainn1]

see my reply below - it's the C25K+ podcasts

[John_W Graduate]

Relax. About 90% of C25K graduates here do NOT reach 5k in Week 9, so you're in good company,

I considered your same idea when I graduated 5 years ago. However, your focus should really be on consolidation, where you continue running approximately 30 mins (you can extend it very gradually) 3 times a week for the next month or so. During that time, you can really think about where you want to go with your running.

In that time, you can also consider the 3 excellent supplementary C25K+ podcasts: Stamina, Stepping Stones and Speed. The last one of which is structured like W1R1 but wants you to run quite a bit quicker! I highly recommend all 3.

[Wednesdays in reply to John_W]

Thank you

[TryingbutDetetmined Graduate]

Hi, I finished my 3 runs for week 9 a couple of days ago. I managed my 3 runs for 30 mins without stopping but I’m only at around 3.8km.

I’m over the moon as I couldn’t run at all. I’ve decided to spend the next 3/4 weeks consolidating so I feel comfortable- why not give this a go.

You should be really proud of your achievement and remember it’s about getting fitter and enjoying it. No pressures.

Happy running 🏃🏽‍♂️🎓🏃‍♀️

[IannodaTruffe Mentor]

When you announce your graduation I will send you a link to a guide to post C25k running.

If you cannot wait, it is sitting in the FAQ Posts, which you will find in the Pinned Posts.

Many people have restarted, as you suggest, but I have never heard of anyone completing it this way.

I agree with JohnW you need to consolidate.