I did it! What next? How do I get faster?

[helsteeth]

Well week 9 took 10 days instead of 7 (last week it was so hot that i took longer breaks between runs than the recommended 1 day). But I am so proud that I have managed to complete this. 9 1/2 weeks ago I struggled to run for 60 seconds so to be running non stop for 30 minutes feels amazing!

I am still very very slow - by my speeds I reckon it would take about 45 - 50 minutes to complete 5K rather than the 30 in the programme. In fact when I did my last run a man WALKED past me, wearing sliders when I was jogging up a hill! (he was walking fast to be fair!).

So I thought I would continue with 3 x 30 minute runs a week but try to increase my speed. Are there any top tops to picking up the pace a bit?

To note, I am very overweight, I have lost c. 10 lbs during this programme (combination of diet and exercise) which is a great start, but still have approx 4.5 stone to go. I'm wondering whether I will pick up speed as I lose weight as carrying that much excess around can't be helping!

Any advice much appreciated, I want to build on the successes so far but at the same time I don't want to harm myself!

[Oldfloss Administrator Graduate]

Whoaaaa! And breathe! I can feel the excitement! Slow down a tad! This is just a wonderful beginning...the finish line for C25K is just another starting line for the next bit.

Those new running legs need to get settled in.

Consolidation is useful as well as necessary....loads of ideas on here..and...hopefully, pretty soon we should.. fingers crossed have a new post about it.

The more running you do..the more everything evolves some short runs..some 30 minutes.and after a while, try some longer, see where I get to, runs...

Weirdly , they are the ones that build up everything.

Strength , stamina, distance and yes.. speed!

[Gthants]

This is brilliant! Well done you! I just finished too.

[GTFC Graduate]

Woo-hooooo! Just awesome. WHAT AN ACHIEVEMENT ⭐🎖 Enjoy the feeling and enjoy the runs that are coming up. Discipline beats motivation so keep out there, keep smiling and keep consistent because it gives you the best chance of moving on.

Don't do too much too quickly as it can bring on injury. That said, the weight loss and regular running will give you a platform to go longer and feel stronger. Steady longer distance runs built into a weekly cycle I feel are absolutely key.

In time you'll hopefully get quicker.

[JetsNanna Graduate]

Well done for graduating. Enjoy that feeling of achievement and then take a big deep breath and relax. There is absolutely no need to achieve 5k in 30 mins - I graduated nearly three years ago and I have never yet achieved it BUT do I run regularly - yes, do I enjoy it- yes, do I feel so much better because I can run - yes.

Try not to focus on speed/pace and just keep doing what you are doing- after all, it’s worked for you for 9 1/2 weeks. Consolidate your achievement first and then, if you feel the need, perhaps (& that’s a big perhaps) think about pace.

Again, congratulations on graduating 👏🏼👏🏼👏🏼😊

[00marks Graduate]

Congratulations on completing C25K!

[Novice2023 Graduate]

I am slow as well only managing 4k with the 2x5 min walks- my aim is to gradually increase the pace with shorter runs then go for longer at the increased pace. But will do it very gradually- but well done for getting to this place. Awesome feeling isn’t it?

[Irishrunner]

well done for what you have achieved so far. Yes losing more weight will help you speed up and I think if you continue to keep running you will naturally speed up. Once you have properly consolidated your progress thus far, try slightly longer runs. Increase the distance run by no more than 10% a week. You will build endurance which will mean you will maintain a set pace for longer. Try going faster for a few seconds and then continue at your regular pace until you feel you can speed up again for a few seconds. Build up the number of seconds and the number of times you try to go faster. Eventually this will slowly translate into you going faster. But do take it gently and don’t do too much at first.

[Teaching]

Congratulations!