How do I sensibly increase my pace?

[Resolute1]

Hello there 😁 I have been jogging gently on the treadmill at 4.2 miles per hour and I ran for 30 minutes today but felt like I could just keep on going (W8R2 so only needed to do 28min). I would never have thought during those early runs of huffing and puffing away that I would ever ask this question, but how do I sensibly increase my pace? Is there any rule of thumb that I could apply? Im not sure what approach to take so any advice would be gratefully received. Thank you

[Annieapple Administrator Graduate]

🍏So well done for getting this far! The real sensible option is to follow the plan right to the end in spite of the temptation to do a bit more! This will help prevent injury & enable you to chase your dreams later. There are 3 sensible follow up runs with Steve cram after graduation. Then your body will be fit and strong enough for sensible increases. I will post you a link about increasing your pace. Patience & consolidation will stand you in good stead! There is als a link about treadmill running!

healthunlocked.com/couchto5...

healthunlocked.com/couchto5...

[Resolute1 Graduate in reply to Annieapple]

Thank you Annieapple 🤍

[Cmoi Graduate]

I'd suggest you read this FAQ by our late friend Tim, Resolute1 : healthunlocked.com/couchto5...

[Resolute1 Graduate in reply to Cmoi]

Excellent article Cmoi 👌 - thank you for sharing

[MissUnderstanding Administrator On a break Graduate]

I do all my runs by effort, even on the treadmill. On your way through couch to 5k, it’s great to stick at a conversational pace which might have you running at a different pace on different days and at different times during your run depending on how you’re feeling. You could gently up the treadmill speed and keep checking you’re still able to talk in full sentences out loud. You can knock it back down if you find you’re starting to feel a little breathless. It takes practice to adjust the speed to fit the way you want to feel but it is worth persevering,

When you graduate, you’ll unlock some new runs, one of which is a speed run. If you’re looking to increase your pace overall, incorporating a shorter, faster run each week can help with that but focus on finishing first and getting some celebrations done!

[Resolute1 Graduate in reply to MissUnderstanding]

Thank you MissUnderstanding. x

[nycrunner]

Increasing speed of the treadmill can help.But take care as if you stmble you will be shot off the back.

I preferred reps on the road

10 x 200m.Start off slow over a number of weeks.

I used this as a basis for my marathon training to increase leg speed.

[LeeU Graduate]

Here's what I've done in the past.

Complete the full program and a period of consolidation runs, running 3x per week for 30 minutes.

Then, out of the 3 runs, I did the following:

1. A shorter, faster run - instead of running for 30 minutes at 4mph, do 10-15 minutes at 4.2mph for instance.

2. HIIT type run, I used week 1's structure, sprinted the 60 seconds and then stood on the side of the treadmill for the 'walk' segments.

3. A long slow run, increasing the distance by no more than 10% each week.

The main one that will aid you increase speed, it's seems weird to say it, is the long slow run.

Stick with the program, do you consolidation runs and then look to change your running but please, get as much running under your belt as possible beforehand.

[Oldfloss Administrator Graduate in reply to LeeU]

Useful reply Lee... thank you...

Especially the reference to completing the programme and then a period of consolidation to build on what has been begun, before increasing pace

Thank you x

[Resolute1 Graduate in reply to LeeU]

Thank you for these ideas LeeU. I think I am kind of missing that feeling of having had a 'good' workout after a run. I have found some good playlists and after a day at work I kind of just enjoy running it all out on the treadmill to music playing loud. LOL. I will indeed stick with the program and practice patience 😇