Tips to speed up

[Notaspeeddemon]

I started Couch to 5k in Jan and being week 9 tomorrow, but I haven’t got past 3.75km; when I’m running, I don’t feel like I’m being overly slow but obviously I am! Has anyone got any tips to speed up? I listen to podcasts because I found music was either too slow/fast and I was constantly counting the minutes with songs.

[IannodaTruffe Mentor]

Welcome to the forum.

When you announce your graduation, in a few days time, I will send you a link to a guide to post C25k running.

If you cannot wait, it is sitting in the FAQ Posts, which you will find in the Pinned Posts.

C25K is designed to be run at an easy conversational pace, which is the optimal pace to develop your stamina and basic endurance and is the pace at which elite athletes spend up to 80% of their running time. In the remainder you can work on speed using intervals or fartlek.

Only a small proportion of graduates from this forum who responded to a poll, managed 5k in 30 minutes by graduation healthunlocked.com/couchto5....

Graduation requirements are that you complete three thirty minute runs, regardless of distance.

[Notaspeeddemon in reply to IannodaTruffe]

Thank you!

[Instructor57 Graduate]

No need to speed up ! The only requirement for Graduation is that you run 3x30 mins in week 9

Distance is irelevant.

I did 3.9k on my graduation run

[Notaspeeddemon in reply to Instructor57]

I get that; I was just (naively) expecting it to equate to 30 minutes. These responses are helpful, though

[TwiggyL Graduate]

Everyone will tell you that C25K is about duration of the run and not about the distance. But I do understand your desire to improve. I am slow and I want to improve too. I use a metronome app along my playlist. So regardless how fast or slow music is, I run strictly as per metronome beats. And I play around with the steps per minute, for me the higher the cadence - the better pace. Just it’s gets harder 😉.

[Notaspeeddemon in reply to TwiggyL]

I’ll give this a go! Thank you.

[Rennur Graduate]

I did 3.7k on my graduation but I find 3.4K pace is more enjoyable and easier to push on for longer. Don't try for a PB each time. Trying once a fortnight for a PB is more doable, but do graduate first and wait til after Consolidation.

[Notaspeeddemon]

That’s really good to know, thank you.

[Golfisgood Graduate]

In my case I graduated at 4.7 km just before Xmas so consolidated at that pace for a week then ran for 32 mins. Eventually got to 5km at 32.5 mins and now run it in 31.5 mins. So just run and let your body develop naturally.

[Arrabida Graduate]

Sounds like you are doing a brilliant job! I’ve been running for 2 years and that’s about my speed. I love it. 10-12 km a week is how I see it. How amazing is that!

[Notaspeeddemon in reply to Arrabida]

That’s a good way to look at it! Thank you.

[alpacagirl Graduate]

I can only run about 3.7 k in 30 minutes and given that I’m a short 63 year old woman I’ll settle for that😂

[Notaspeeddemon in reply to alpacagirl]

Very impressive!