Speed or Stamina?

[Syntrope]

i am done with week 8 of running for 30 min, it was really tiring and even wanted to quit in between. I realized that I run slowly, so the distance I ran was 3.2K only while the app says 4.8K (3mile).

My band app measures Cadence and it comes to 152.

So my question is should I try to increase my running speed (running for slower distance but with higher pace) or should I increase my time for the next run (running for 35 min at same pace) . Please advise the best way forward for me.

Thanks!!

[Knightrider_28 Graduate]

Hi, i feel your pain, I was there too ,the best thing to do is follow the app and the prep notes before running on there.

I would follow your body ,stats will come later remember as long as you can jog/run 🏃‍♂️ and breathe naturally in such a way to have a conversation then your doing the plan right.

The C25K Program is great and you can complete it either in 30mins nonstop or 5k, going for stats is not wise as your body is getting used to this new routine and as to adjust, go slow slowly 😉 and you'll do it. GOOD LUCK 👍

[Hidden]

You seem to have deviated from the plan?

Week 8 runs are three 28 minute runs, and the week 9 runs are for 30 minutes.

If you are striving for the 5k, don't worry about it. Only a small percentage of runners who complete the programme run 5k in 30 minutes.

Stick to the tried and tested C25k training plan to get you back on track and you can't go wrong. Pushing yourself too far now risks injury and failure, which would be a shame after all your hard work.

You are already building stamina with each run. Speed and distance will come after graduation as you move into the consolidation phase.

Good luck

[Tasha99 Graduate]

Just keep running. Things will improve the more you run. I’ve just read a very good running book which says forced changes in form are detrimental and that the body naturally improves form as you run and run. I have a low cadence too. Some people just do. Once you have graduated, you could bridge to 10k?

[IannodaTruffe Mentor]

You need stamina before you can sustain speed.

Get miles on your legs and speed will build gradually.

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.

[Syntrope in reply to IannodaTruffe]

This is very reassuring! Thank you so much

[UnfitNoMore Graduate]

There’s no decision to make... there’s no speed without stamina... so you want a faster run, stamina is the key. If you want to run longer without worrying about pace, stamina is the key.

I spent lockdown running every run relaxed and at an easier pace... 3 weeks ago I started a plan than involves some speed work again, and I’m already faster than I was this time last year.

[Syntrope in reply to UnfitNoMore]

this is so inspiring. Thanks!