Run 7 after graduation

[Grumpypete]

Apologies but I put this on the "c25k" page

5K for the second time but the first registered correctly on Strava ( dont ask). OK it took exactly 42 mins but I am so chuffed. The Mrs did it in 38 but I am carrying 5 stone on her although she is 3 yrs older at 70, ha. So the plan is now to maintain the distance and try and work out how to increase the speed. My tobacco and work injured lungs take about 3K to open up and then its just a plod on. ( I did give up smoking 20 years ago butalso worked on a blast furnaace). I thought about starting the app again but running not jogging and increasing speed that way? Also as I get faster should I run the 5K or keep running the 42 mins?

[AlMorr Ambassador Graduate]

Well done to you and your wife on running 5K in 42 and 38 minutes respectively, don't worry about how long it takes, your speed will slowly increase when like your wife you can ran a sub 40 minute 5K.

[LottieMW Graduate]

Have you looked at the “What Next” pinned post?

If you have a look at the Bridge to 10k forum, There’s a few ideas there for progression.

You can work through and gradually increase your running by either time or distance until you reach 60 minutes or 10k. This will also help with speed.