How quickly did people improve their time?

[Hubs80]

I finished C25K on 21st July and was one of those people who was initially disheartened when I realised I hadn't actually been running 5k in 30 minutes and instead around 4k. Anyway, since then I have been running every other day and my slowest time is around 40 minutes and quickest is 38 (although today I was back to 40 again but I blame the heat! ) .

I know everyone is different but how long does it take to significantly improve your time? Each run (apart from today), I have been improving by 30ish seconds here and there but ultimately I want to get to sub 30 minutes. There's no rush as I am going to continue doing the running every other day (I do FIIT strength training on alternate days) but be good to see the kind of journey I am going to be on!

Am really enjoying the running though!

[Hidden]

I really wouldn’t focus on time! I graduated at the end of May & I was running 5k from the start of week 8! Currently on the Injury couch for over 3 weeks, now! Even though I felt capable of the times I was running, I don’t think my knees were! I can’t wait to get back out again, I’ll definitely reign it in when I do! Your times will improve by getting distance in your legs! Good luck!

[Hidden in reply to Hidden]

Hope you’re back up on your feet soon 💜

[Hidden in reply to Hidden]

Thank you! Me too! 👍

[Tasha99 Graduate]

It took me 5 months after graduation to get sub 30 and I graduated at about 34 minutes I think. What helped was bridging to 10k and joining a club which pushed me. You need to go further which you do by dropping your pace. This will in turn help you go faster in the short distances like 5k. Two and a half years on and I’m now down to 26 minutes.

[John_W Graduate]

I strongly recommend you try the 3 excellent supplementary C25k+ podcasts: Speed, Stamina and Stepping Stones.

[IannodaTruffe Mentor]

You are a very, very new graduate and speed will develop as you get more miles on your legs.

My 5k pb came three years after graduation and was about two minutes faster than my first parkrun time which I did soon after graduation.

[Hidden in reply to IannodaTruffe]

I think this is the best idea x in my opinion I started this plan to be Able to run for 30 minutes in a row. I am currently able to run for 25 only 7 weeks in! That to me is the miracle and I couldn’t care less about my speed, I just want it to become a bit easier over the months and to be even more enjoyable x speed is for the racers and I am def not one of them lol x

[ForestGrump63 Graduate]

I graduated 2 June and I’m concentrating on slowing down, not speeding up. I just want to enjoy the run

[Hubs80 Graduate]

Thanks everyone.

I have been doing a full 5K in between 38 and 40 minutes for the past few runs but this morning I did the first C25K+ podcast - Stepping Stone. I think I am going to stick to those 3 podcasts for the next few weeks to work on pacing and stamina. Talking of which....

A mate of mine has asked if I would be interested in joining him for a half marathon in March 2021. Realistically, if I am running 3/4 times a week at the moment (leaving a day in between), would I be ready for a half marathon by next March?!

[sTrongFuse Graduate in reply to Hubs80]

I graduated in May last year and ran half marathon distance for the first time in November. It is possible if you build steadily, but also be mindful of your own limits. Push but do it steadily. The key question to ask your self is not "Can I?" because you probably can, but "Do I want to?" If the answer to the second question is "no", no amount of effort is likely to get you there.

[Hubs80 Graduate]

Just bumping this re: the half marathon question above.

Also, because it's been so hot, I decided to go for a run in the evening tonight (about 2 hours after dinner) instead of my usual first thing in the morning routine. Bizarrely, I managed to finish in 36 minutes which is over 2 minutes faster than I have been achieving in the morning.

Is this just a coincidence? Or is it better to run in the evenings after a meal? I'm hoping not as I know I will be more motivated to go as soon as I get up in the morning!

[sTrongFuse Graduate]

My first 5k was 39 minutes. It took me 40 attempts to get sub-30. 15 months on from my first 5k, my pb stands at 26:36. For me though, the key to running a faster 5k was extending the distance I could run. I didn't become a regular sub-30 5ker, until after I became a regular 10ker and occasional half-marathoner.

That's just me though, you do you. As I always say, sweat, don't fret. We're all different and the important thing is simply that we've found something we enjoy that is good for us.