After a false start a couple of years ago I have recently completed a c25k program. I was prompted to try it and get fit after a 'minor' heart attack in 2020 when I was 61, but I felt very vulnerable and frankly was scared of trying it.
Jump forward a couple of years to 2023 and after a period of regular cardiac rehabilitation exercise classes at a local gym, I realised that I didn't need to constantly worry about my heart and that I might be able to do c25k. So in January after finding a local supportive coaching community group to run with, I decided to give it a go, my group slightly modified that 'standard' c25k program but only to moderate some of the big jumps in time in some weeks.
My first 5k on March 11 took 46 minutes in wet snow and rain. Since then I have run 5k a few times and today I entered a local parkrun and finished in just under 35 minutes.
But I am having problems in knowing how I should progress, I would like to think that I could one day do 5k in under 30 minutes. So should I just keep going and see if my speed gradually picks up or should I try and run at a specific pace, say 5-10 seconds per km faster each week? I want to avoid going slower or not improving, I don't have an ultimate aim in mind but some sort of realistic target to plan for would be good.
Any advice gratefully received.
Thanks
Written by
TimCx
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Thanks I57, I had already read your excellent post, I guess I am in the phase where I have completed thec25k program and now want to know how to continue aiming to get a little faster, the videos you posted was very helpful.
Not advice, just sharing my own approach (we're similar ages/PR times). I used to try my best to improve my times every PR and felt slightly defeated when it didn't happen (I had an eventual target for sub-30). On reflection who cared about my results? I was taking the fun away by placing expectations on myself.
Now I still try my best on the day but just run at a pace that feels right on the day; sometimes I get a 'good' time but mostly I just get round 'there or there abouts'. Sometimes it is a very slow time. The difference is just in my approach - I don't care about times as long as I run and that has exponentially increased my enjoyment. Funnily enough, I'm improving anyway, but it 'feels' more organic. The important part is that we exercise regularly and get that all important CV workout. It takes a leap of faith to let go of targets but persistence pays off. Bon chance!
Pugwash, that makes a lot of sense for some reason having done 5km I felt I needed to have a new target. But you are right, I really don't need a target other than enjoying regular running and If as you found, my times improve anyway then maybe one day I will go sub 30, I might even make the next Olympics
Hi TimCx , well done on your running achievements to date!
As well as the useful advice already given, you might like to take a look at our Bridge to 10K forum: healthunlocked.com/bridgeto10k
About Bridge to 10K
A community for runners looking to crack a 10k. The perfect place for NHS Couch to 5K Graduates and other more experienced runners. Join for support and accountability on your running journey.
Personally I was able to run 10K before I cracked a sub-30 5K, and I haven't managed the latter for ages. I live in mid-mountain countryside, and prefer distance and vertical to speed. My idea of fun is messing around on muddy forest trails and heading up and down hills, not hammering along flat roads. I found I was getting too concerned with numbers, so nowadays I don't bother tracking all my runs, and quite often leave my Garmin at home.
If you enjoy running at a faster pace though, great, go for it!
Thanks for your interesting post, I thought that I wasn't interested in running further than 5k as 5k seems ideal for health and fitness and also in terms of how long it takes. However I like the magic plan especially the time based version, I will stick with 5km for a few more weeks before trying to go further but after that the time based magic training plan is calling me.
Luckily I live in Norfolk so I don't have to deal with mountains or even very many hills, this is a big relief to me as I still need to lose about 15kg (I have lost about 20 so far), I am pretty sure my extra weight (or insulation as I like to call it) doesn't help with even the slight hills in my runs. However your running area sounds lovely maybe when I am fitter the hills will appeal to me.
It depends on where in Norfolk. I was staying a few miles off the coast in June/July last summer. The bits round Cromer can be quite hilly. (I ran from Trunch's church to Cromer's church and back, taking in a chunk of the coast path.)
My suggestion to get faster is to extend your longest distance/time gradually, and at an easy pace. As you go for longer you will naturally get fitter. Mix it up with shorter runs with little sprints (eg. fartleks) and you will improve your times.
My comfortable pace on the flat improved by a full minute per km over about nine months, and I went from risking injury by trying to do 5km in 30 minutes to doing them regularly without noticing.
But do remember that you're doing this for yourself. Keep it fun.
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C25K graduate--but I'm so slow!
Pre- C25K preparation
I finished the C25K program - but I'm not close to running 5k. 
Oh Yeah Baby...Oh yeah!!!
