Increase Speed during last few weeks?

naprestsleep

I finished week 6 today. I am only running at 4.4MPH. SLOWWW. I ran faster when the program was intervals. Should I try to increase my speed by .1 or .2 each day during the last few weeks or try to run longer to get the distance or just do the program as normal(I run on time not distance) and work on speed after?

Thanks -- Joe

jlbay

IMHO - just keep doing what you're doing. Building speed is something you do after you build up endurance. You should be able to say your ABC's while you're running (or talk to a running partner). Let that be your guide. In running, you risk injury the more factors you try to increase (ie distance, speed) at once, especially as a beginner. You're adding time/distance right now.

Once you finish the program, spend some days or weeks running 30 minutes (since you said you run by time) and then add speed (but not time) as you continue to gain running fitness.

I'm slow, too. Lots of people are slow when they start. Speed will come in time, focus on safely building up a base of strength and fitness. GL!

MelanieAG05

Don't worry about speed - I am slowww as well. I've finished C25K about a month ago and running the 5km in 36.18. I have just concentrated on continuing with the distance. I have my first race next Sunday. Good luck!