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Too slow at running 5K after C25K (sh.itjust.works)

submitted 1 year ago by [email protected] to c/running

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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.

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[–] [email protected] 18 points 1 year ago

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!