So I have just finished week 1 again in my attempt to get to a point where I can run 5K in just 30 Minutes. I graduated a couple of weeks ago with an average pace of 9 min/km which was a great achievement for me and something I will always be proud of. My goal was originally to be able to run 5K and I have actually achieved that once since graduating after 45 minutes of non stop running. I would, however, like to be able to run that distance three times a week and I can't really spare more than 40 minutes including the warm up/down walks; so I ideally need to be able to run at 6 min/km for 30 minutes on a consistent basis. Initially, I just tried speeding up, but that did not go well and I figured that if I was to increase my pace by 50% I would need to build up my stamina over a longer period of time. C25K is designed to do just that and it also provides a huge motivational force in the form of Laura. So on Monday I hit reset and went for round 2.
Yesterday I finished week one with a average pace across the 8 runs in R3 of 5:33 min/km which is great. My cadence came in at an average of 162 which is perhaps a little on the low side. Next week I will try and shorten my stride while maintaining the pace and see how that goes.
I am interested to know if anyone else has tried this approach to speeding up and what mileage the got (excuse the pun). It seems an obvious way of building up stamina in a controlled way without increasing the running time beyond 30 minutes. So far so good - I will try to post at the end of each week.
Wish me luck - I can do this, although I am under no illusion that it is going to be easy!
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TeeJay66
Graduate
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Another approach is to consolidate the 30 minute runs and do the c25k+ podcasts. One of them is interval training, which is very good for increasing pace. Building endurance is also part of the secret to increasing pace so going back to week one may be counter productive. Although in some ways what you are doing is a bit like interval training?
C25k is not designed to build speed but to build stamina and endurance, which is why it is recommended to run at an easy conversational pace.
have you read the guide to post C25k running healthunlocked.com/couchto5... and followed the links to articles about building speed?
The recommendation is to spend 80% of your running time at an easy conversational pace to build the solid aerobic base you need to run faster and further. Doing interval runs where you are running as hard as possible at times on every run is not the recognised way forward.
I reached 5k in under 30 minutes after about 17 attempts, I’ve done it twice now and it’s pure grit and determination. Last Tuesday I did 5k using the Nike Running Club app, not aiming for a sub 30 5k then, but noticed how helpful it would be if you are, as the trainer lets you know at the point when you’ve got 1500 metres left and so on, so you can pick up the pace..try it, it’s free and also keeps a record of your 5k time too 👍
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Fish, chips and mushy peas!
Hello all - 71 years old and hoping to run!
