c25k question(s)

NoExcuseTina

I have completed the 9 week program...BUT I am not jogging fast enough to complete 3.1 miles in the 40 minutes yet

I walk for 5 minutes, jog for 30, walk for 5 (get to about 2.3 miles)
OR
I walk for 5 minutes, jog for 20, walk for 5, jog for 5, walk for 5, jog for 5, walk for 5 (get to 3 miles)

HELP...what do I need to do to increase the speed at which I can jog for 30 minutes?

TS65

Speed will come - I've heard of people re-doing the c25k (or changing over to c210k) in order to increase speed. You've already got endurance down, now work on uping your speed the same way it upped your endurance.

beccarockslife

Make sure your posture is correct so you can get maximum air in and tough it out pretty much. You may not get there until you are running completely without the walking section.

Hernandezedw

Sprints can help with speed.

outersoul

Keep running. That's about it. I finished C25K and I'm not running 10 minute miles yet. My goal is to keep running until I do. I'm hoping that my next 5K (in two weeks) to be under 40 minutes.

LorinaLynn

Sign up for a 5k. I'm amazed at how much faster I am on race day!

chanstriste13

just stay the course! it took me about 20 weeks to get to the program, and i'm still pretty much maintaining right now. i've gotten my speed to around 35 minutes, but it's going to take a long time to shave off those extra five minutes! just keep at it - you'll get there!

outersoul

Sign up for a 5k. I'm amazed at how much faster I am on race day!

Very true! Same for me.

sdirbder

Try to increase your stride.