Hello!
Finished #couch25K a little while ago and now running 30-33 minutes regularly (I took a little break for holidays, so had to get back up to consolidating that length of runs). I’m so slow, I’m still only covering about 3.75km.
Do I ignore pace and aim for gradual increase of times or try and do some interval stuff and aim for faster pace?
D
You could do either. One way you could increase pace is by running fast/slow intervals again, but doing a slow jog instead of walking. Increasing time is the other thing you could do. Just remember the 10% per week rule: don't increase your running distance or time by more than 10% per week.
It depends if you're very keen to pick up pace. Your distance sounds pretty common for post graduation runs. The more long slow runs you do, the more you will strengthen and develop as a runner. At your stage, I chose to run for longer periods incrementally. Now my pace on shorter runs is quicker, but I keep it very slow on long runs.
You could join the bridge to 10k forum, which has ideas and plans to increase distance and/or speed. Certainly I wouldn't worry about speed too much, just relax and enjoy your runs!
Ah, I’m glad I’m not too far off the average! I think I’ve been panicking, as my Twitter/instagram feeds are full of people running 5k in under 30 minutes! I think I have to keep reminding myself that it is still a new skill I’m developing and maybe focus on it becoming a habit I enjoy, rather than trying to gain speed and ending up hating runs! 👍🏼
That sounds a good idea. Keep it slow and gradually build the length of your runs. I can run a long way now, but have never done a 30 min 5k and may never manage that. It can be discouraging to read about those sorts of achievements. The distance I ran after graduating was very similar to yours, but I'm still at it and still loving it. Not planning to win any races! 😂
I am building up to my first ever ParkRun (whenever they restart), and just don’t want to be the slowest, holding up the volunteers who go at the end)! First step is to build up to 5K, then work on getting it under 40 minutes!
I really wouldn't worry about holding up the the tail walkers, it's literally their role to come last. Some people walk the whole thing. When you can I'd suggest just do it, I'm sure you'll enjoy it.
Hopefully, by the time it opens I’ll be ready! 👍🏼 parkrun sounds great, so I want to get involved in the community as it might keep me lore accountable to getting out running when the weather changes and the dark nights roll in!
Hi Dee_s, just a suggestion you could download the Nike Run Club app, which is free and do a 4K run, you’re not far off that already. You get the added bonus of Coach Bennett to help you along and you can listen to your own playlist too, just like C25k 👍
I have the Nike app already - I used to use it to track runs before I got my watch / Strava took over! I forgot they have guided runs - that might be a winner! 👍🏼
Many congratulations on your graduation, fellow runner.
This guide to post C25k running may be helpful healthunlocked.com/couchto5...
Keep running, keep smiling.
Thank you! I just went out and aimed to keep at a pace where I didn’t feel exhausted and I enjoyed the run more! I want to get to a place where I look forward to my runs, rather than do them because I know I should! 😆
Slowing down to the recommended easy conversational pace makes it more achievable and for most, more enjoyable.
.........it is an epiphany for many.
Pushing hard is hard work, but pootling along at an easy pace is actually more efficient at building the aerobic base you need to run further and faster.
Ah, that’s interesting - I shall try slowing down more often then - thank you!
Don’t worry about a thing... you’re running life changing 30 minute+ workouts. Fitness will continue to rise for a good while yet.
The two options you state are often combined into the same plan... they’re not mutually exclusive. Running longer runs will increase fitness (vO2max) as they increase stamina and that fitness is the biggest factor in gaining speed. Intervals get you used to a quicker pace, and combined with going longer on other runs, will produce faster times sooner than on their own. The magic plan over on Bridge to 10k forum gives you a regular run, a short run, and a long run a week. The short one is ideal for interval or tempo work, while the long run taken at conversational pace will push that fitness up quick.
Ah, lovely - thank you! I just did 33minutes and it felt ok (I tried to slow my pace to a point where it felt ok, rather than exhausting). I was a bit slower than my recent runs, but not massively so and I enjoyed it more, so I guess that’s the most important thing! I will have a look at the Bridge to 10k plan 👍🏼
Do whatever you enjoy. If you like running for its own sake, you could try new routes and incrementally longer runs. Mix it up perhaps, do short fast runs, or short hilly runs, or short interval runs on the weekdays; with a longer run, very slow if you like, at the weekend.
You're already faster than I was in my consolidation phase, and although I'm now training for a half marathon I'm still only at 4.6km in thirty minutes. I might never crack a 30min 5k. But I'm far faster than I used to be.
Don't think that improvement can only happen when you're pushing yourself to the point of tiredness. Slow runs and short runs have a place in any runner's training regimes and they do contribute to faster paces and more stamina.
good morning. My advice (and feel free to ignore it :)) celebrate fact that you can run for 30 mins + which is such a great achievement and just get out there. Who cares what the rest can do 
About this 10% rule. I've just finished C25K last week & I am now looking at the 10k trainer, which I can start at week 9, but week 9 has 4 x 10min runs, so this is going a bit over the 10% rule. What should I be doing here?
First of all, if you have only just finished C25K, it would be wise to consolidate running for 30 minutes 3x a week for a few weeks. This will build up your strength and help you avoid having injuries. It’s very easy to think at the end of the program that we are invincible and can run for ever – lots of people have been injured that way!
After consolidation, stick with 10%, (or less if your body says you need to.) It’s ok to extend a program & take longer if you need to.
E.g. I am currently doing jujus magic 10 program on the bridge to 10k forum, but because I am a relatively new runner at the age of 61 and my knees are grumbling a bit (which they have never done before), I have decided to build up by 0.5k per week rather than a full kilometre - this will also prevent my running duration increasing too quickly.
Enjoy your running journey. 😄
I thought the same as you when I graduated, right I'll increase it bit by bit until I get to 5k, and do park run and so on, but I honestly started to feel quite negative about getting out there and doing it, which was the last thing I needed.
So, now I'm running three times a week, thirty minutes, and I'm ok doing that. I'm back at work which is mentally and physically tiring enough, and five minutes warm up, thirty running, five warm down, stretches and a shower takes an hour from start to finish. I think if I try to do any more than that, I will end up not bothering because I don't want to be out for longer.
My pace is about the same as yours, perhaps a bit slower. But I'm 47 and I haven't done ANYTHING like this since I left school, I'm running three times a week and I feel fitter and stronger than I have in years, and that's enough for me.
I totally get that - I’m still mostly working from home, but once I return to commutes every day, 30minutes 3 times a week will be enough of a challenge to fit in! ❤️
I don’t have any advice but you’re very similar to my times/distance and I graduated about 6 weeks ago.. only yesterday did I manage my longest (4.27 in 34 minutes) I was pretty happy with that. keep going you’re doing brilliantly!
Ah, so nice to hear that other people are roughly at my pace! I know only around 10% of people manage to run 5k in 30 minutes by week 9, but I still felt under pressure! I think I’m going to look at the Nike Running Club guided runs, to add some variety and to distract me from thinking about pace! 😆
Well... you are faster than me! 😄
I am fitter than I have been in years, & able to climb fells in the Lakes without it being a form of torture (which was one of my goals) - These & many other benefits are all developing well even though I pootle along slowly.
I made a decision to enjoy my running, think about developing distance/ duration & simply watch what emerges with pace. If pace stays slow, then so be it - but I have noticed that my relaxed “happy pace” is slowly (over weeks & months) becoming faster. 😄
Ah, that’s so nice to hear - maybe I just need to relax and let it develop naturally! I am feeling fitter - when I go cycling, my speed has increased a little bit and my legs certainly feel stronger, all from the running!
Slow and easy - getting easier!
Slow, slow, slow 3k
Consolidation 6 - Long Slow Run
Still slow...!
Advice please
