I’ve been doing the Couch to 5K program for a while now, and I’m currently at the last week of it. I can now run for 30 minutes straight, but way less than 5K in that time. The issue is that if I were to run 5K, I would only be able to run it a lot slower than 40, let alone 30 minutes, at my current pace… which, according to a quick Google search, is a much worse time than the average novice runner at my age and sex.
So what now? I’m kind of clueless about what to do after this program, because now that I can run for 30 minutes, I want to actually run 5K in those 30 minutes, like the program implies.
Thank you so much for the responses in advance.
I started similarly and I think the simple answer is “run more”.
It was not long after I reached the point I think you are at when I reached the magical “I can run at an easy pace forever!” I started pushing greater distances instead of speed and I got a lot faster as a result.
There are specific programs for each distance to decrease your times and prepare for a race, but they all kind of assume you can run several miles at an easy pace already.
Enjoy your new hobby!
No real advise I’m afraid other than don’t worry about it.
Everyone has there own rate of improvement, does it really matter if you are a little slower than average? Keep at it and you’ll get there in your own time.
Congrats on sticking with the program that’s an achievement in itself
Alright folks. I did not expect your responses to be so kind and supportive to me. How dare you all. Now I just cracked a smile because of your audacity >:c
Seriously, I appreciate all of the kind words and support y’all are commenting. And the advice too, of course. Thank you, and have a good day :>
Just run faster? In seriousness though the app is good to get you running, but it’s only a tool. Learn to find confidence in yourself. You can run for 30mins and that’s a big achievement in itself, I will guarantee that most people can’t even run 5minutes without stopping.
Faster times don’t just come to you, you do have to put the effort in. In the same way that C25K pushed you into getting out and moving by splitting runs up into bite sized bits, you can approach getting faster in the same way. Instead of doing 60seconds jogging 90seconds walking, try 60seconds running and 90seconds jogging. An alternative is to figure out your HR zones and run to your threshold. Or maybe a mixture of both.
The more you run/cycle/whatever, the more you learn your body. HR sensors and all the fancy tech is nice to have, but I can tell you my HR zone without any of that just based on how I feel. For example, based on that I can keep within my threshold zone just based on my perceived effort.
In short, just keep running. You’ll get faster.
Is there a Parkrun near you? That will give you a guaranteed weekly, timed 5 km run that you can build your own running schedule around.
This is an excellent suggestion! The few I’ve run have had a complete range of paces. You won’t be the slowest. The social part and the regular schedule are addictive.
