Still slow...!

I finished C25K in the summer and was elated as I never thought I would actually do it! I now run 2-3 times a week and am now up to 4K in about 32 minutes (8 minute per kilometre) and sometimes push myself further. Is this reasonable progress? What should I do to improve my stamina, pace and distance? I should add I’m 60 and still overweight 😕

[Instructor57 Graduate]

I think that progress is fine !

Try mixing your runs up a bit.

Perhaps try some shorter faster runs , and even some longer, and yes, even slower runs !

Gave you been on the bridge to 10k forum ?

You will pick up some ideas there, and of course the consolidation club 😁👍

[Hidden]

Hi Tracey! It's good to read a post from you. I think you are making great progress and to be out running 2-3 times a week is perfect.

I'd like to share this link with you to a post on the Consolidation Club back in May.

healthunlocked.com/couchto5...

roseabi shared a mini-plan with a few of us who were feeling in need of a bit of direction after C25k graduation to help us get from 4k to the elusive 5k. It really helped us all and each of us went on to complete it, reach 5k and then start on the Magic Plans over on the 10k forum.

I hope it gives you some ideas. Good luck 😊

[misswobble Graduate in reply to Hidden]

Run slow to build leg strength. You have to be stronger to be faster and it takes time A bit like weight loss 🙂. Persevere and you’ll get there

The main thing I’d not to overdo it The last thing you want us to get injured

The C25k+ Stepping Stones programme is ace!

[Hidden in reply to misswobble]

Hi misswobble. I think you mean this reply to go to Tracey? I don’t want her to miss it. 😊

[misswobble Graduate in reply to Hidden]

I did but it got shunted, now it won’t let me delete the post 😁

[Hidden in reply to misswobble]

No problem, I’ve got it, thank you for your advice 😀

[misswobble Graduate]

Run slow to build leg strength. You have to be stronger to be faster and it takes time A bit like weight loss 🙂. Persevere and you’ll get there

The main thing I’d not to overdo it The last thing you want us to get injured

The C25k+ Stepping Stones programme is ace!

[IannodaTruffe Mentor]

Have you read the guide to post C25k running? healthunlocked.com/couchto5...

In there you will find the advice to spend 75-80% of your running time at an easy conversational pace, to build your stamina and endurance and only push for speed in the remainder, using intervals or fartlek.

Why do you want to be faster?

Slow runners live longer healthunlocked.com/couchto5...

[Speedy60 Graduate]

You're doing great! Longer slower runs are the way to build strength and stamina without injury. After a few months you'll find that speed is taking care of itself.

Hills are also an excellent way to build stamina.

Good luck

[UnfitNoMore Graduate]

Still awesome...! That’s the main thing. Progress is best made slowly... and the way to test your progress would be to stop and think how awesome you are... what you’ve been doing since graduation was impossible in the spring... take some time to be proud of yourself. Enjoy your running... know that while you may be “60 and still overweight” when you go an run 4km you’re doing something that most 18 year olds cannot do. Maybe you’re the fittest and most active you’ve ever been? Just think, the young you may have been faster... but this you can keep going and going. If you don’t think by now that you’re awesome, go get a dictionary!

Stamina and pace are related... push one run out a little longer each week. That will start to tick off stamina (and thus distance) goals... and enable you to be quicker over your current distance in time. Patience if the best asset when it comes to hitting goals... it will all come to you over time. The plan over on the Bridge to 10k forum is a great way to extend your long run and also learn how to use a shorter run for a little bit of speedwork.

The most important thing here is to enjoy your running... that will keep you going on the right lines.