I completed the final run of week 9 last week and repeated it again successfully on Monday. I'm pretty certain though that I am not managing to cover 5k in the 30 min run.
I wondered what would be the best way of building up to 5k. Is it better to try to run faster or to run for longer. Assuming of course that either of these is actually possible for me. I have to admit that when I tried to repeat the run again today I only manged about 25 mins.
Your safest bet is to add an extra minute or two per week to the longest run of the week. But the other runs in the week don't have to be as long.
But first, as a recent graduate, it's best if you consolidate at the 30 minute point for two or three weeks. This gives your body time to adapt.
Welcome to the forum and many congratulations on your graduation, fellow runner.
This guide to post C25k running may be helpful healthunlocked.com/couchto5... as it covers options for new graduates.
Adding to one run per week, no more than 10% of your weekly total, is the recommended route.
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Keep running, keep smiling.
Nowster said it all really, just add a minute or 2 to one run a week, the tip is to keep running 30 minutes until it starts to feel comfortable before you increase. Walk on rest days.
You will find over time you will run a little faster and be able to keep running faster for longer. The trick is to do it your way now and one day you will get to 5k so enjoy it and make it fun
Weeks 7, 8 and 9 of C25K show you the way to do it:
- 3x 25 mins
- 3x 28 mins
- 3x 30 mins
Yes?
"Add a little bit extra each week"
What made you stop at 25 mins yesterday?
Thanks for your reply. I'm not really sure exactly why I couldn't continue longer. It might have been because the weather was a bit warmer than it had been on previous runs and I was getting thirsty. I just felt tired. Maybe I was trying to go faster, I'm not really sure.
So just be a bit wary and mindful on your next run. Think about your pace and make sure to keep it nice and slow. If you're breathing heavily, slow down.
As others have stated, spend a couple of weeks getting used to running (JOGGING!) for 30 minutes and then you can start to increase the duration, like I described above. Add on a couple of extra minutes each week and you'll be at 5k very very soon 
As others have said, consolidate the 30 mins for a few weeks, then add a couple of mins on each week. And this needs only be on one run, the three runs don't need to be of equal length. I suspect you'll naturally speed up a bit as you get more distance in your legs, and pushing too hard throughout the run will just lead you to not being able to complete (or even risk injuring yourself) - is that why you stopped at 25 mins do you think? My preferred way of running is to go at a comfortable speed through most of the run and then speed up in the last few minutes if there's anything left in my legs.
Just to add because you asked about running faster or longer.
In general you want to do most of your runs at a slower pace and aim to increase their duration gradually.
Slow and long will actually improve your overall pace too if you keep at it.
If you do feel the need to do a faster run, keep it short. The faster you run, the shorter should be the run. Want an all-out sprint? Keep it to a couple of minutes only. A "this is a bit of a strain" run shouldn't be longer than 15 minutes. You could also do run/walk intervals.
For a longer run you're looking to find the "I feel like I could run all day at this speed" pace which will be considerably slower than a sprint pace.
"when I tried to repeat the run again today I only manged about 25 mins."
I suspect you are going too quickly. Try going at a nice easy jog - you want to being slow enough so that it feels very very comfortable and you can chat easily - we call it 'conversational' or 'chatty' pace. Do that and you'll be absolutely fine.
Eventually getting to 5k in 30 mins
5k in 30 mins??
5k in 30 mins!
Will I manage 5k in 30 mins??! 
Running 5k instead of 30 mins 
