Just graduated (for the second time). Ran my first Parkrun for a few years following a pause in proceedings due to a back injury.
My run time was 5 minutes slower than when I graduated first time, so I'd like to speed up a bit. Has anyone tried using the C25K series as a means to running faster? I could use the podcasts as running at my current speed and running faster, in place of a series of walks and runs. Or is there an established, better way?
Just a thought.
You could do that, I am sure others have done, and there's always Nike Run Club guided runs, some of the speed runs have made a difference to my pace 😁
First of all, massive congratulations to you! 🏅👩🎓🏃♀️🎉💪
I think the main issue with doing couch to 5k again as you’ve described is that is all your runs would become speed runs. Even when you’re working on getting faster, you still want to keep 80% of your runs at that lovely, conversational pace-that’s what elites do to!
I total agree with SueAppleRun ’s recommendation for the Nike Run Club app-possibly because we seem to be doing the same runs from it at the moment! You could consider doing one faster run from it a week-they’ve got great introductions to speed runs and fartlek and loads of choice for other quicker runs. The big advantage is that the coaching fits with the type of run you’ll be doing. You’ll have a gentle running warm up before starting the faster part of the runs. Their selection of guided runs for chilled out runs is excellent too. It’s free so if you don’t like it, easily deletable with nothing lost!
I found that speed came over time as I gradually increased how far I was running by building to 10k and beyond. Then when I started taking strength work more seriously because of injury, I suddenly got a lot quicker.
Why not pop over to Bridge to 10k? Lots of posters chat about those sorts of runs there and I’m sure you’d fit right in when you’re ready!
The other place you could come for support is the Graduates’ Club threads-this week’s is here…
healthunlocked.com/couchto5...
It’s usually a good idea to take a bit of time after graduation before pushing on with pace or distance to reduce your risk of getting injured. No one wants that straight after graduation!
I thought about that, but once you get past, say, week 4 you would be sprinting for 20 mins or more, on top of all your runs being fast (as others have said)
Why not try the C25K+ podcasts? There are three, Speed, Stepping Stones, and Stamina, and are designed for graduates who want to speed up.
Or you may just find you speed up a bit as you go along anyway.
Good luck x
This will help you find them
The structure of C25K Week 1 forms the basis of the C25K+ Speed podcast ... simply, it's 1 minute ON, 1 minute OFF, done 8 times.
That's not a bad place to start .
'ON' should be faster than your current 30 minute pace.
'OFF' is obviously the recovery bit which can either be walking or slow jog.
Enjoy!
Will I ever get faster?
C25K graduate :)
Want to run faster 😢
A faster 5K! 
Now can run 30 min - how to run faster?
