How do I improve C25K time?

[Dontbeme]

I gained about a stone over covid lockdowns from grief eating (two of my sisters died, they lived abroad and we couldn't attend funerals due to travel restrictions so I ate my feelings)in an effort at improving fitness and mental health I have just completed my first C25K run/jog/stagger, it took me 42 minutes to do the 5k. So how do I improve my time, I am 44, BMI of 24 so need to shift a bit of weight, but just want to improve. My mental health has improved with exercise, I am now thankfully sleeping a bit better, but I would just like to get my jog time down. Would a bit of weight training like Caroline Girvan help, lunges, squats, mechanical legs, any suggestions welcome.

Weight is the biggest thing I'm afraid.

I went from 72kg to 63kg and I knocked a serious chunk of time off my running. 10 minutes off my HM PB.

Other than that you have to practice running fast once a week - short intervals at goal pace or faster for your 5k. Start with 4x 200m with a full rest in between and build up, then move up to 400m, then 800m. Keep your total distance (warm up, rest, cool down) to 5k.

Someone once said to me the only way to get faster at running is to run faster. It’s annoying but true. As PP said, do one session a week that throws in some speed intervals. Start small - ie sprint for 15 seconds every minute or two and build up from there. It’ll help with building fitness (and possibly weight loss) too.

Build up a longer, slow run for your stamina, once a week is fine. An extra couple of km running will make 5k feel easier. Add on a few minutes at a time like you did in the late stages of C25k.

Then make one run a week shorter and do intervals of faster bursts of running and recovery. Reusing week 1 of C25k is fine to structure this as the run/ walk intervals are sensibly proportioned.

There's a few free downloadable C25k+ podcasts that do this and use music rythmn to pace it. Nike Run might also help. I've also used 5k plans on my Garmin with a time goal.

You need to build up. Don't focus on the time right now.

I'm using the Nike Run app to work on my speed intervals for this reason. Also trying to keep losing weight, but focusing mostly on interval training, building distance and doing lots of pilates for strength. Good luck!

Thanks for all the help everyone, now I just have to pull on the trainers and get on with it no more excuses.

If you've finished all the C25k exercises and enjoyed them (relative term, I know!), a good way to get faster is to go right back to the beginning, but jog gently in the walk bits (or power walk) and try to run faster for the run bits. Don't push yourself too hard, you don't want 't get injured.

Have a look at the Jeff Galloway method (and also the Girls That Jeff Fb pages).

It’s a method of run-walk that, once you find the intervals that work for you, will allow you to run for longer. You can then gradually up your distance and in the meantime your shorter distance times should improve.

I have used this since completing C25K and have run a good few half marathons jeffed, and one fully run (just to prove I could do it 🤣). I was roughly ten mins faster on each of the ones I jeffed. 😃

Plenty of good advice here already. I'm assuming you want to improve your 5k time rather than your C25k time, as I take that as meaning you're still doing the programme.

You need to be consistent in how regularly you run and the types of runs that you do during the week.

As a base, try going out 3 or 4 times a week, but mix up what you do. Do a couple of easy runs to build aerobic capacity for at least 30 minutes, do a longer run, and have one session a week to concentrate on short, sharp speed, like speed intervals or a tempo run sandwiched by easy 1k for warm up and cool down.

parkrun is also good for monitoring your progress on.

You can try a training plan with a time goal, and there's plenty online, and within apps like Runna. If you have a Garmin, you can synch one of their 5K training plans with your watch to notify you when to do what.

If you find it hard to motivate yourself, then try joining a local running group or club. Don't be intimidated and fall into the trap that they will be full of elite runners, as most have a range from recent 5k graduates to London Marathon Championship qualifiers.

Good luck.