Couch to 5k finished today - Advice please - Stamina/speed

[Coops31]

Hi guys, I just completed run 3 of week 9 of couch to 5k. Managed to do all 9 weeks in a row, no cheating and, by some miracle, no repeating.

I’m after advice from you lovely, experienced people on increasing speed/stamina.

The first 8 weeks I jogged between 5.2-5.4 mph. Week 8 I even ran 30 mins twice at this speed. Week 9 different story. First run I flopped and had to stop at 20 mins. Second run I completed at a 4.7 mph average (although ran for 40 mins) and today only managed 4.7mph again. Possibly psychological as I’m generally not a “starter/finisher” type personality and was convinced something would go wrong. In any case I’m really after tips on what I can do to help me towards running 5k in 30 mins. I’m in this for the long haul so any advice, tips, plans welcome. Not after a quick fix. Thanks in advance guys!

[TenaciousDeb Graduate]

Congratulations fellow graduate 😊 I cannot help you with speed or stamina advice as I have neither but just wanted to say well done 👍 x

[Coops31 in reply to TenaciousDeb]

Ah thanks 😊

[Hareshaw-Granny Graduate]

Huge congratulations on your amazing achievement. Well done.

Good luck with consolidation and hopefully those that know will help with your question re speed and stamina.👏👏⭐️⭐️🏅🏅😁👍

[Coops31 in reply to Hareshaw-Granny]

Thanks ever so much ☺️

[John_W Graduate Ambassador]

Stamina and speed you say?

You should check out the 3 excellent supplementary C25K+ podcasts, called, strangely enough, 'Stamina', 'Speed' and'Stepping Stones'.

I highly recommend them - a great start to your post-C25k journey.

Also, have a read of the excellent 'What next' FAQ: healthunlocked.com/couchto5...

[Coops31 in reply to John_W]

Oh no, I hate podcasts lol. Looks like I might have to break my duck....maybe.

[John_W Graduate Ambassador]

Don't worry. It's only a soundtrack (awful music though) with instructions on what to do.

[Coops31 in reply to John_W]

Haha cool, I’ll give it a go. Thanks for that

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Keep running, keep smiling.

[Coops31 in reply to IannodaTruffe]

Thanks a lot, I’ll check it out 👍🏻