Finished another week's consolidation - 'graduated' in December and apart from a break over Christmas because of Covid, have managed 3x30-minutes per week since. Have noticed that the distance covered never goes over 3.6-3.7 km for the actual running part and just wondering if that ever improves. I'm happy with that as I've never been a runner, have a milestone birthday (60 - gulp!) next month and don't want to overdo it or go too fast that I lose stamina and give up altogether but just wanted to know if other people upped their distance over time or not.
Does distance ever improve?: Finished another... - Couch to 5K
Does distance ever improve?
Lumaca0112Graduate
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Lumaca0112
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48 Replies
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Instructor57Graduate
Sounds like your doing just fine !Distance and pace of course are two entirely different things!
You can of course start to increase your distance simply by running a little longer .
What I did as I increased my distance was to make one of my 3 runs around 5k at my average sort of pace , then I would do a shorter run of say 2.5 or 3k and make it a little quicker or a fartlek run , then I would do a longer but slower run also .
Just be careful that you are not increasing by too much too soon .
The 10% rule is a good guide for this .
So that would mean add up your total distance for the previous week , then next week increase the distance of your longer run by no more than 10% of your previous weeks total.
This approach of mixing your runs up will over time increase your aerobic capacity and you may then notice that your 30 minute runs are covering more distance.
But be patient, it's a slow process!
Just one thing to add to what Instructor57 wrote. The 10% rule also applies to your individual runs in the week. Don't increase the longest run in a week more than 10% either.
For example, don't do three runs of 3km one week and just one run of 9km the next.
And that is why I said 'increase the distance of your longer run' Assuming that sensibly there would be others
I must have started my reply before your edit.
That part was not the edit
Apologies. I think I'm due an eye test next month. 😉
Thanks - but don't think I will ever get to a 9k run 😂😂😂
Actually, that's what I thought originally. I saw all these folks doing 10km runs and thought "Never going to happen." Nowadays I'll do at least one 10km run per week.
Never say never.
You may be surprised! Keeping up those 3 x 30 min runs a week is impressive. I was like you, but then I gradually increased the distance (not much increase in speed) and began to fall in love with the longer runs.No pressure, but if you fall in love with running, you may wish to run for longer! Or you might carry on doing what you're doing. All running is good!
Thanks for the advice - the 10% rule sounds like a good idea
Quality from Instructor57 here 👏👏👏👏
MissUnderstandingAdministratorGraduate
Don’t write off running a 9k one day if that’s what you want to do! It’s amazing where you might get to if you decide you want to extend your distance as Instructor57 has explained really nicely above.
I’ve found my pace has generally gone up as I’ve built up my endurance by running for longer. That’s taken a long time though. If you wanted to build up to 5k, one option to do that could be to follow the time based magic plan over on bridge to 10k. That’s basically a plan following the 10% increase rule but where someone else has already done the maths for you! It builds towards running for 60 minutes but you can choose to adapt it as you like. You’d be most welcome over there-it doesn’t commit you to running 10k!
Here are a couple of links…
Bridge to 10k
healthunlocked.com/bridgeto10k
Time based magic plan
healthunlocked.com/bridgeto...
Good luck with whatever you decide to do next! 🏃♀️🏃♀️🏃♀️
Thanks for the tips and links, MissUnderstanding. For now, I think I'll carry on with what I've been doing (following Laura's podcast for Week 9) and perhaps try to follow the 10% rule later on with the idea of eventually getting to 5k in 30 mins. Thanks to all the administrators for all your hard work and for all the encouragement on this forum 
Just one thing Lumaca0112 - using the 10% rule (or the absolutely brilliant Magic Plan) to increase running duration will by definition enable you to run for longer, and will probably help you to increase your pace too. However, it won't necessarily enable you to do 5k in 30 minutes. 5k is still 5k, however long it takes. Personally I much prefer running for longer to running faster - speed isn't all, and the title of the programme is a misnomer! Happy running!
Thanks Cmoi! My next goal is to get to 4k at some point... I think it will mean running for longer as I can't see myself going faster at the moment - and that's fine. But will need to download some music or something as following the original podcasts means finishing the run at 30 mins. Or maybe tweaking it by extending the run to 35 mins by running during the cool down walk time then attaching the walk onto the end. Will try out different ways anyway. The important thing is to keep going 
You're so right re keeping going!
I ditched audio-guided runs after C25k as they're really not my thing. However many people enjoy the free Nike Run Club app, which would give you a variety of coached runs, if that appeals. I mostly run to music these days, using Spotify downloads. Sometimes to podcasts, and also to nothing at all.
Never say never to going further. 😉You certainly don't have to, but if you choose to run for a bit longer, you'll probably be surprised by the distances you can achieve. 😀
GTFCGraduate
Yes, it absolutely does! Awesome advice already. I'd go a little further than 5k one time a week at a calm and steady pace so you feel as comfy as you can. Personally I'd go by distance rather than time. You're consistent which is terrific so that'll help. Build up as you go steadily and drop back every now and then. Pace will certainly come as you go longer while keeping steady. Good luck 😊
Thanks for the good advice GTFC.!
Wavy-chick28Graduate
you have great advice already, you can run just pop on a podcast and don’t worry about time or distance and I bet you will surprise yourself !
after lots of learning and listening, I now plan my runs so that 80% are very steady pace (I can breath very easily, talk all the way). I used to think that was cheating - silly me!
example, Monday is 25-30 minutes easy, Wednesday 3 mins easy 1 min sprint (my version) and repeat 6-8 times, Friday is 25-30 mins quick (for me) and then on Sunday an easy, long distance (10-13km), quick finish. In between run days, I walk or bike and do strengthening. Always a good warm up and down. Fuel up and hydrate properly.
progress is progress, however slow. celebrate every run.
Q
Thanks for those wise words, 1970Wolfie!Well done for getting four good runs in every week - that really is a great reason for celebrating!
ComteGraduate
It seems to me to be easier to run for longer periods rather than increase speed. Having achieved the ability to do a 5K run last year my corresponding speed does not appear to have increased much. Incidently the 10% rule applies to everything, time and distance and if one increases one or other too rapidly one will have muscle pains or possibly worse. Good luck with the running. 👍👍
Thanks for taking the time to reply, Comte. I think I'm going to try running for a bit longer but building up very very gradually, rather than trying to go faster.Enjoy your running!
LottieMWGraduate
Well done on your consistent running Luma…30 minutes is a good length of time to run for for. I’m noting that you manage 3.6-3.7k in that time…which is further than I can do! It takes me just over 50 minutes to run 5k…so that gives you an idea of what you’ll need to aim for.
I would also suggest the Magic Plan…I used the timed version, increasing the *time* spent running every week. 30 minutes is the standard run, with one short run of 15-20 minutes, and one run that gradually increases in length of time. Week 4 and 5 have 50 minutes as the longest run…I think I ran on a little to reach the 5k!
There’s no coaching on the Magic Plan, so you can play your own music or podcasts, or have a look at the Nike Run Club app. They have lots of coached easy/recovery pace runs to choose from…either by time or distance. There certainly are plenty of 20 or 30 minute runs to pick from…they have a 15 minute run too!
Happy running! 😊🏃🏻♀️🐌
Thanks for your reply, LottieMW. I'm going to put your great ideas to use ;)I should have specified that 3.6-3.7k is the max I've ever managed and certainly not on every 30-min run since I finished the C25k programme but I've also never gone beyond 30 mins so will give it a try. My first goal is to gradually reach 4k and then eventually 5k but realistically I know it won't be done in 30 mins and that's ok.
Happy running to you, too! 🏃♀️🏃♀️🏃♀️
Yes…I manage about 3-3.3k in 30 minutes 😊 My #NotParkRun (5k) last week took me 53:29 at an ‘easy’ pace. The time I ran 4k it took me around 43 minutes. 🐌
There’s nothing to stop you modifying the Magic Plan to more gradual increases. Keep the short run and the 30 minute run…then extend the long run by only 1 or 2 minutes. I think they usually increase by 4 or 5 minutes.
Find something to distract you so you don’t get hung up on this 30 minute mental barrier. In fact I’ve just found the perfect run for you! It’s a 31 minute “easy” run, where Coach Bennett and Andy Puddicombe from Headspace discuss the different types of barriers we face…in life as well as in running! All NRC runs include a warm up *run*…so I always do my warm up walk before I press play…
nikerunclub.sng.link/A6sko/...
Enjoy! 😊🐌🏃🏻♀️
I absolutely love that breaking through barriers run! Great recommendation ❤️
Thanks so much for this recommendation LottieMW 🤗I now have to work out how to access/register for this app as I'm not based in the UK but in Italy, and what you suggest here sounds perfect! 😊👍
I love that you've used this -🐌- as the name I chose for my profile (Lumaca) means snail in Italian 😂😂😂 - chosen deliberately to represent my running pace 😉😂
I think I’m right in remembering Cmoi downloaded it in France but all the coaches were different and it was in French. I wonder if it’s the same in Italy. Buona fortuna!
Thanks - I'll try. Would prefer to listen to it in English though..
😂 There’s plenty of us snails here just plodding along, having fun 🐌🐌🐌🏃🏻♀️😊
MissUnderstanding is right Lumaca0112 . Since my mobile is set up in French and uses a French network, when I tried NRC I could only get the French version. Not a problem linguistically, just frustrating. I only wanted to try out the same runs as the UK-based people to see what all the fuss was about!
Ah -it will probably be the same for me then 
Like you, it isn't a problem linguistically, but I'd just prefer to follow it in English.
Have a look for the app anyway, you never know! It's available for both Apple and Android phones. I've just been Googling and it looks like Nike might have updated the French version, so I'm going to see what happens if I download it again. It's easy enough to delete if it's no use.
Ok thanks Cmoi! Hope you have better luck this time round with the app in France 🤞
I've just downloaded the app, tried what appears to be the French translation of "Hilly, hillier, hilliest" featuring Coach Lucien, and deleted the whole thing already. If I want an inane idiot bleating on at me I'll talk to myself. Since I do that already I'm all set!
Really hope you have a much better experience! 👍😀
😂😂😂 I love that we’re all different!
I'll pm you rather than hijack this thread any further. I'm intrigued to know whether it's a translation or not! 🤪
😂😂😂I'm trying to avoid all the hills where I live (working out flattish routes which isn't easy) so couldn't be doing with Hilly, Hillier and Hilliest 😉
Where I live hills can't be avoided, but I love them!
VragtesGraduate
I don’t proscribe for others but, for me, I completed c25k fairly easily and then did the bridge to 10k. I found that, by increasing the distance by no more than 10%, was key but also, to take time in managing the increase.
By this I mean that, when I increased the distance from say, 5km incrementally to 6km, I stopped at 6km for two weeks, running that distance three times a week (Mons, Wed, Fri). Then increase again in stages each time keeping that distance for two weeks. Eventually getting to 10km was achieved.
Having small injuries, Covid, flu and colds have all stopped me running for periods but I start again. When this happens, I start with a run of say 10 mins out, 10 mins back. Or a short distance of say 4km for a couple of weeks, three times a week. And build up gradually. I’m always amazed at how quickly I get back to what has become my regular run distance which is 8km, three times a week. I know I can run 10km and may, just to change my routine, do 10km once a week and two shorter runs of say 6km.
At 67, I have no desire to go much further or to get any faster. I haven’t yet tried a Park Run but may look for one near me. I really enjoy my runs and just hope to keep injury free. I miss not running when, for whatever reason, I have to miss it such as travelling or illness. I wouldn’t become too focussed on getting to 10km; just enjoy your runs and you’ll find your own level.
The way I increased my distances was to do only one long run a week, and several short ones. One of the short ones might be a fast/slow interval run or even a run/walk interval session. The long run was always done at a slower pace than the others.
And I'd increase the long run by approx 10%, rounded suitably, eg.: 5km, 5.5km, 6km, 6.5km, 7.25km, 8km, 9km, 10km.
The Magic Plan takes a similar approach, but consolidates at certain round numbers rather than doing fractions.
There's nothing wrong with doing less (eg. adding 500m each week) or not adding anything for a few weeks.
Thanks for the tips, nowster!
Wow! Well done Vragtes! That's quite inspirational :)Thanks for the encouragement 😊
VragtesGraduate
You’re welcome, Lumaca0112. Never before inspired anyone or anything! 🙂
I'm sure that can't be true! Anyway, you've inspired me and I'd be over the moon if I could achieve half of what you've managed to do 😊
Beachcomber66Graduate
You need to forget the age thing 🙂. I was 66 when I started C25k but managed to hit 10k within 7 months of starting the programme. I found that distance before pace was the way to go. My first 10k was really slow. Once I had done a couple of 10ks I incorporated a slightly quicker run (intervals) into the short run of my 3 runs per week, and my pace just built up from there. Distance of the long run gradually extended too. I am no greyhound, but I am content with what I can do. The above advice is spot on; just build up gradually so that the build up in leg strength matches the demands of the longer distances/ increased pace….otherwise, find yourself a good sports physio ..that is probably a good idea anyway 😉.
Wow! Another inspirational runner! That sounds amazing - very well done! 👏👏👏
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