Too slow at running 5K after C25K
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.
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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.