Should I work on running faster or longer ?

[Crazyrocheter]

I'm at wk7 an I found the 25mins pretty good , I know I can run faster during parts of the run but don't want to leave myself struggling to make the 25mins , I won't hit 5k by the end of this program anyways so I'm wondering if I should just stay running 25mins an work on speed an distance or should I continue until I can run 30mins ? Has anyone else paused on wks?

[IannodaTruffe Mentor]

Stick with the plan.

The optimal pace at which to develop your aerobic base, stamina and endurance is one at which you can comfortably hold a conversation with no gasping. That pace is different for each runner,v but is the recommended pace for all doing C25K. Faster is not more effective.

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.

You can work on speed after graduation, if you feel you need to, but since slow runners live longer than fast runners and non runners, you might consider it overrated. womensrunning.com/culture/s....

[Crazyrocheter Graduate in reply to IannodaTruffe]

Thanks I will stick to it, i have done mostly this far , I just wanted to see what others had done , it feels good doin the 25mins I know I'll feel better when it's 30 but it's really gettin me the fact I won't be anywhere near 5k , I know it's still more than I was running and at my age it's jot likely to get 5k in 30mins but I want to haha, they need to change the name haha ,ill hav a lookie at the links u sent after work thanks

[IannodaTruffe Mentor in reply to Crazyrocheter]

Look at the poll linked to above.

[AlMorr Ambassador Graduate]

You are doing very well indeed Crazyrocheter, you can repeat any runs or weeks if you wish to, at the moment I don't think you need to, take all the runs slowly, you don't need to run a 30 minutes 5K to graduate, just run for 30 minutes, don't bother about the distance, onwards and upward for you, not long now until you graduate.

[Crazyrocheter Graduate in reply to AlMorr]

Thank u Almorr I kinda just wanted to get a feel for what others had done ,i do want to run k tho haha, I'll keep progressing I can always work on the 5k after 30mins , nope not long now!

[DylanTheRabbit Graduate]

Sounds like you've got your pace right if you feel like you could carry on at the end of each run.

If you carry on with the plan you'll be running for 30 mins in a couple of weeks, so that is longer!

I've also been enjoying speeding up for just the last 60seconds of the runs in wk7 when prompted, it makes me grin from ear to ear 😁

Keep it up, you're doing great 💪🏼

[Crazyrocheter Graduate in reply to DylanTheRabbit]

I feel like a snail haha but its conversational haha ,yeah I still hav some left over at the end of each run an like to push it ,it does feel good doesn't it ! goodluck on ur journey

[Cmoi Graduate]

You're at it again you know Crazyrocheter 😜 Really, I don't get why you so often post about wanting to improvise your own thing!

I'm not the best at sticking to programmes myself, but I made an exception for C25K. I figured that I knew nothing about running, and that the people who created C25K did, so why would I ignore their advice and instructions? If you really want to complete C25K, then the best idea is to follow the programme. If you don't, then that's your choice, but you can't have it both ways.

You sound like you're doing fine as you are, and you only have a couple of weeks left. Once you've done three 30 minute runs you can move on to doing consolidation runs and varying what you do. You might just find that's when the fun really starts!

[Crazyrocheter Graduate]

Haha im behaving I struggle with a gremlin that tells me I'm jot doing good enough ,I'm exactly the same I struggle to keep to a program but so far I'm happy I got this far I will get to graduation! then go back an work on the rest thanks

[nowster Graduate in reply to Crazyrocheter]

I was like that... until I got the injury. You know what's more frustrating than not running as fast as you hoped? Not being able to run at all.

[Crazyrocheter Graduate in reply to nowster]

That would be so frustrating! I really don't want an injury ,it's hard to tell if I'm over doin it or just achy from being a non runner so long , that'd why I luv u guys always available to help me out thanks x

[QuadroVEINia Graduate]

Definitely stick to the plan, don’t worry about speed or distance.