Build speed and distance

[Becat67]

Good morning

This morning I ran my 3rd run of week 9 , I'm running quite slowly so it's not 5 km that I'm running yet. In fact, if I include my 5 minute warm up and warm down, I only covered 4.33km. I'm hoping I'm going to speed up as I have set my next goal by registering for a 5 mile charity run in early October, so I now need to build up to 8km. Any advice will be gratefully received.

Many thanks.

[John_W Graduate Ambassador]

When you graduate, spend about a month consolidating - so 3 runs a week, maybe increase the length of one of your runs by 1 or 2 minutes per week. Look at Weeks 7, 8 and 9 for the method. And then think about joining our Bridge to 10K forum. That will really help you.

[Cmoi Graduate]

Congratulations on completing C25K Becat67 ! Don't worry about speeding up - it's not that which will get you running further, it's running at an easy pace and, after consolidation, gradually increasing distance.