Someone I work with who is a very good runner [recently did half marathon in 1.40] asked me today how I was getting on with the programme. She is lovely; even though she is what I class an experienced runner [she calls herself obsessed!] she always takes an interest in how I'm getting on and is very encouraging.
Anyhow, I spoke to her today and told her I can now 'comfortably' [i use that term very loosely!] run for 30 mins but want to be able to cover 5km in 30 mins. She said that instead of pressuring myself to run faster, I should concentrate on my stamina and perhaps next time run for 35 mins [then build up to 40 etc] and that the speed will come later, which when you think of it, makes perfect sense! She said an awful lot of other things too, but basically it came down to one thing, build up stamina first the speed will come later. So I will give it a go and see how I get on!
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MotherGoose
Graduate
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Thats the way most of us have done the 5K MG, I still can't run 5K in 30 minutes but was close at just 31:05 before I had problems with my hip again. I threw in a session of HIIT per week then used Speed once it was out which helped in building up stamina and also speeding up. Good luck.
Yes we did Swanscot, and I am continually repeating the mantra-pace YOURSELF! Not a sprint, but a marathon, and should be concentrating on the stamina, not the speed. So pleased someone else has taken up the mantle.
I have been struggling with this same thing myself. It really does make sense that speed would come once you can run further than the target 5k. I had a similar athlete say something to me about a 5k being a sprint. I thought to myself, "A sprint, I do not feel like I am sprinting, it is all I have". I think the idea of stamina before speed is probably why she sees a 5k as a sprint and I see it as a cross country jog.
I think you got good advice and I will follow it to. Thanks for sharing it.
That is very good advice, identical to what a colleague of mine told me. So I have been doing B210K since graduating, and this morning I did my first 60-minute run. Well, there was a one minute walk half-way through, but that's a minor detail! I went a bit slower than usual, but still covered 6.86km, which is precisely 6.86km further than I could run back in August. My next goal is a half marathon in May ... but it has a time limit of 3 hours so I am going to have to work on speed at some stage in the next few months.
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My daughter's advice
Postgraduate advice? 
Yay - am now a graduate !! :-)
Am only managing to run 3.8K not 5K in 30 mins, am I very slow? How far do other 40+, female, novice runners run? Are there 40 min podcasts?
Week 9 C25K
