1y ago

Too slow at running 5K after C25K

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.

14 comments

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.
  
  But it's at 8am on a Saturday...I mean c'mon!

I would advise you to just keep running. Slowly increase the distance you run, your pace will also be slowly increasing. There is a saying that you should increase your weekly mileage by 10% max, which I personally followed, and worked good for me. But always listen to your body, as it knows best.

You will get faster. You can run 5k and you can run for 30 minutes nonstop. Eventually those two things will happen at the same time. Don't let data get you down, just enjoy the run.
- And if you don't enjoy the run itself, enjoy the fact that you forced yourself to do something that maybe isn't fun while you do it, but you know it's still worth it.
  
  Exactly! Worst case for me is that I had some time to listen to my podcast or audiobook.

I'm late to the conversation, but I'd like to parrot everyone else's comments: dude, just the fact you're keeping it going for 30 minutes is great! Keep runnin', keep trainin', keep having a good time! Pretty soon, this goal of a 5k will morph into something more challenging and you'll look back in this and smile.
Stay safe out there.

I really like to do the Nike run club guided runs. There is a huge variety of runs, and it's fun to try new ones and revisit old ones to see how things have changed since last time. That said, I've learned I'm not always better in a linear sense, but I'm still running. Im in it for the long run, so it helps to have fun along the way.

You can and probably should continue to slowly try to increase the total amount of easy km, like many have said, but I also believe you should incorporate some specific sessions to increase speed and strength. Just "run more" will only get you so far. These sessions should be a small percentage of the total amount of kms you're running weakly, but if you do them consistently you'll see results. These sessions can be fartleks and hill sprints. A sugestion for a fartlek you could be doing is 30s-60s fast, 60s very slow but not walking for 15-30 minutes total. Don't worry if you don't know how fast you should go yet, just go and do it and don't be afraid to get tired. In fact, please get tired, these are supposed to be hard workouts. You'll learn the paces with experience and by paying attention to your body.
Another thing: don't compare yourself to others or to what times the internet tells you are the averages. Also, you really can't compare... not even to yourself. You haven't raced yet. Training sessions can give you some insight, if you have enough experience, but they can never be a true test of your abilities, only a race can. You simply don't know what time you can do for 5km. "Don't race your training"
And a final thought, these sort of plans, couch to something, are good to get you moving. You've got that and that is fantastic and beautiful. Don't diminish that accomplishment. But now, at the end of the plan, it's time you begin to learn that you can suffer a lot more than what you think you can.

14 comments