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

submitted 1 year ago by Alexxxolotl@sh.itjust.works to c/running@lemmy.world

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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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[–] HangingFruit@czech-lemmy.eu 9 points 1 year ago

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.