Getting a little bit faster?

[SloopJonB]

It's been a busy couple of weeks since I did my final C25K run and now hoping to get my graduation badge. I finally managed to get some work in which is the 1st time since lockdown and now I'm going to keep up with my running. I was hoping to reach the 5k mark in the 30 minutes but I didn't quite make it. I acheived 4.59km so my plan going forward is to redo C25K but as I have a little more experience I'm going to push a bit harder and by the end I will hopefully reached the 5k. Does anyone have any thoughts on this or other ways of increasing your pace? I'm not after miracles or record busting speeds, just a bit faster is all I want! Thanks

[nowster Graduate]

If you've run for 30 minutes three times without having to stop, you've already completed C25K. Running for 5km is not a requirement for graduation.

[Instructor57 Graduate]

Hi, as already mentioned by nowster , you do not need to run 5k to Graduate and get your badge .

You have already graduated .

And as I have mentioned in two other replies , you just need to reply to the post in the link below to get your badge .

healthunlocked.com/couchto5...

[Elfe5 Graduate]

Very well done completing the program. 😄 Less than 10% of people achieve 5K in 30 minutes - that is not a problem at all. - I suspect I will never do that & I don’t mind. 😄

The usual advice is to consolidate running for 30 minutes three times a week for 3 or 4 weeks. You can make that feel a fresh phase by trying some new routes. ( I also downloaded a new playlist of favourite music to celebrate graduation and mark a new part of my running adventure.)

After consolidation, you can choose what you would like to do – some people like to work on speed, others like to build up distance, - not both at the same time.

After consolidation I used the timed version of the Magic 10 plan (on bridge to 10k forum) to build up to running for an hour. I am now redoing the magic 10 program using the distance version to build up to 10 K.

Whatever you choose, enjoying your journey is most important. 😄

[John_W Graduate Ambassador]

Congratulations on your graduation! Go get that badge, you deserve it.

But ... "redo C25K " ?

Why?

Why not simply consolidate the work you've put in, continue running 3x 30 mins for a little while and THEN start to work on distance and/or pace ?