Pace versus distance

[JulesL69]

As a recent graduate and starting consolidation runs, I am wondering whether to aim for increasing my distance or improving my pace?

My current pace for a 30 min run ( no walking and not including warm up / cool down) is @ 7.8km but my distance is shy of 4K. Do I work on achieving 5k or do I keep running 30 mins to build on my pace ?

I realise there maybe not a right answer to this, was curious to what other people started to do after graduation.

I have started to concentrate on the 30 mins at the moment.

Any input would be greatly appreciated. My goal is fitness and to continue to improve on my fitness levels. Thanks ☺️

[nowster Graduate]

Collective wisdom suggests a few more 30 minute runs first.

Then you decide what to increase. Distance or time. Don't push for speed. Speed will probably come as a consequence of more practice anyway.

The rule is no more than 10% increase in either duration or distance per week.

Mixing up the runs helps too. Include at least one slow easy run per week, regardless of your other plans.

Most of all, have fun doing it. 👍

[JulesL69 Graduate in reply to nowster]

Thanks Nowster... will concentrate on my 30 min runs and see how I get on.

[Dodgylungs Graduate]

Interesting Jules. This is my last workout which came out at exactly 4K and my average pace was 8 mins per KM. This was recorded on Map My Run. I ran for 32 minutes as the C25K app is always at least a minute or two behind my stopwatch.

mapmyrun.com/workout/474813...

I have decided to increase distance rather than pace. I‘m going to attempt a 35 minute run later this week. I want a few more 30/32 minute consolidation runs before increasing distance. I download the Nike Running Club app to help me with the further distances.

[JulesL69 Graduate in reply to Dodgylungs]

Similar pace 😃. Will get a few 30 mins or so under my belt I think. Then aim for longer distances. Eager to hit that 5k ! 🏃‍♀️

[Roxdog Graduate]

Well done. I would work on just running for 30 minutes for a while to build your running legs. You coukd pop over to the bridge to 10k forum which is full of people a few weeks on from graduating. It doesn't mean you have to have done a 5k, just that you are running regularly and finding ideas about how to progress your runs. I certainly wouldn't concentrate on speed too much at the moment, just keep at your comfy pace.

[JulesL69 Graduate in reply to Roxdog]

Thanks Roxdog, will pop over the 10k forum and have a read. 😃

[IannodaTruffe Mentor]

This is covered in the guide to post C25K running healthunlocked.com/couchto5... and the recommendation, once you have completed consolidation runs so that you are comfortable at 30 minutes, is to use the 10% rule applied to one run per week to increase your distance, so that you achieve 5k.

Keep your pace at an easy conversational pace for approximately 80% of your time and use intervals or fartlek to work on speed in the remainder.

[JulesL69 Graduate in reply to IannodaTruffe]

Thanks, my husband mentioned Farlek too.