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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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[–] fluke@lemmy.world 11 points 1 year ago

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.