How to run faster

[Kiran274]

Hi everyone

I’ve finished the couch to 5k and it was hard work but definitely felt the fitness benefits

I’m not running 5k but can run about 2miles in 30Mins . I know , I’m very slow!

Any advice how to get faster in a 30 minute run? Many thanks 😊

[backintime Graduate]

Congratulations!

Generally consolidation is the next step - keep running those 30 mins 3 times a week until you've really aquired it. The last 9 or so weeks have been constant pushing from running 1 minute at a time up to 30 and the next 3 weeks or so should be used to rest from the ever increasing distances while carrying with your running.

After that there are the stepping stones podcasts that can be used for strength and speed. Also, some improvement will come over time just because.*

I think there is a post somewhere for post C25K suggestions

[Kiran274 in reply to backintime]

Thanks 😊

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

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

The guide includes advice on speeding up, which counterintuitively is best achieved by slowing down on most of your running.

Why do you think you need to be faster.?.........slow runners live longer, according to some studies.

Keep running, keep smiling.

[Kiran274 in reply to IannodaTruffe]

Thanks 😊

[Tasha99 Graduate]

Just keep running and then start adding on a bit more once a week to get a bit further

[Kiran274 in reply to Tasha99]

Thanks 😊

[Jay66UK Graduate]

I remain a relatively slow runner, over 2 years after graduating. There are things you can do to increase your speed - speed and stride intervals, hill reps, etc. Just don’t (metaphorically) try to run before you can walk. Consolidate the 30 mins non stop for a few weeks.

I found pleasure in running further rather than faster and I’m currently training for a marathon. But it will be slow!

[Kiran274]

Thanks 😊