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 run for 30 minutes now, but at a much, much slower pace than the average novice runner at my age and sex (as I've seen when I looked it up, at least).
So what now? The program says that I should be able to run 5k now, but I can't run it in 30 minutes, not even 40 at this pace. How do I increase my speed?
Thank you so much for the responses in advance.
EDIT: I feel like I might've been misunderstood. 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 be able to run it a lot slower than 40, let alone 30 minutes, at my current pace.
You just need to do it more.
Personally, aside from frequently/routine, I need to switch it up a lot too. Some days fast and mostly flat. Other days all uphill at a slower pace. Some days, an equal mix, at a moderate pace. Fast days and uphill days seem to make me faster quickest but I need the easy days too.
Also, you don’t say how long ago you finished the c2k things. Was it like a month ago? If so, speed is pretty unrealistic right now, and will get better.