How did you improve your pace after Couch to 5k?

[mdec]

Now that I can run for 30 minutes I am trying to improve my pace. So I am interested: what was your 5k time when you graduated, what is it now, and what did you do to get there?

All comments and suggestions welcome!

[greenlegs Graduate]

Gradually! I've tried to move on too fast, and wore myself out... but everyone is different.

[gdeann Graduate]

I think just being consistent with running and try to add distance gradually will eventually help your pace. You can also mix in some interval training. Gayle

[swanscot Graduate]

Mix up your running a bit. After 5km I chose to run three different types of runs a week:

One speed interval training session (about 20 mins): active.com/running/Articles...

One 5K-race pace session (about 20-30 mins)

One longer run at 'conversational pave'.

[swanscot Graduate in reply to swanscot]

Here's a nice wee explanation I came across this evening. Scroll down past Training Programme - Stage 1 which is about C25K to Training Programme - Stage 2 ('speedwork'!) :

northhighlandharriers.co.uk...

[Hidden]

Definately recommend approach explained by swanscot, this approach not only increases pace, but also got rid of some niggles in my leg as I had been overdoing it before his approach.

[alex2009 Graduate]

I am using this method to and it's defiantly working x long run increasing by 10% each week but slow running x x good luck x

[Norni Graduate]

I know nothing...but I'm wondering whether doing some weights to improve strength might help?

[TheEditor]

Have you tried the C25K+ graduation podcasts narrated by Laura? They're designed to help you improve your speed, stamina and technique.

Here they are:

nhs.uk/Tools/Pages/Couch-to...

[runner45 Graduate]

I seem to be stuck at about 6.30 minutes a k - I'd like to get faster but almost always run at this. Am starting to wonder if that's just my natural running speed (I'm a pony rather than a racehorse!)