4.0 "jogging"

I just finished C25K two weeks ago and I have continued running 30minutes, 3x a week since. I also run about 4mph but I've noticed that very slowly my pace is increasing each week without having to do anything in particular. If I were you, I wouldn't worry about speed yet but just focus on endurance and being able to run 30 minutes or so at a time. I think like me and many others, you will find that as your body gets used to running, your pace will naturally increase. I'm no expert by any means though, it's just what I've heard and experienced for myself. Keep running!

Speed takes time and experience. When I got up to 5k last year I was running it in 38.20. I added a fourth day of running a week, kept increasing my distance on my long run, got my weekly average up to 20 miles a week and 4 months later I ran a 5k in 29:52 pushing my daughter in a jogging stroller. Now I'm down to 28:01 for 5k and I average 10 min miles for a half marathon a year later. Time and practice!

Have you considered working from an organized run walk program like c25k? Maybe pick up somewhere in the middle that's comparable to your 10 minutes of straight running? For me, once I got to 15 mins straight, I just added 5 mins to my runs every week until I got to 30, then I just added distance to my long runs, .5 to a mile a week usually. Worked for me.

Good luck! Keep at it!

Try the C25K app - - that is what I did because I am not a runner and I actually found I loved the challenge.

Do you use a running app on your phone to track your speed and distance? RunKeeper is great. Download it and take it with you on your runs. Also downloading a really good high energy playlist for music can help.

Good luck! You are inspiring me to get back out there running. Have not ran in a while.

Get off the treadmill and go run outside. Seriously. I can only run for like 4-5 minutes at 5mph (12 min mile) TOPS on a treadmill, but I can run a full 5k non-stop outside. In fact, just this morning, in 75 degree weather with about 90% humidity, I ran 3.3 miles nonstop in 38:09 - hit 3.1 in 35:44 - that's just over 5mph avg (11:34 avg pace), and was my fastest 5k time ever by 15 seconds. I would DIE (or fall off!), if I tried to do that on a treadmill. :happy:

This is my issue as well...I jog at 4.5 (maybe pushing it to 5 when I want to make sure I hit 2 miles in 30 minutes) for 5-6 minutes then I walk at 3.5. I am trying to be a runner too and I have just signed up for a 5k at the University I work for...uff, so anyways, I think we just need to give it time. I am in sooo much pain mentally and physically when I run but the aftermath from it feels great! Good Luck.

I've been an off and on runner for over 25 years. In fact 25 years ago, I ran a marathon at an 8:53 pace (about 7 mph). Well I gained a crap load of weight and found MFP over a year ago as a result. I ran a 5K last October at about a 12 minute pace (5 mph). I was real happy with it because I finished! As of today, my best 1-mile pace is up to 8:36 and I completed a 10K two weeks ago at a 9.54 pace. The reasons why I'm spewing out all these numbers are (1) speed does increase just by running more and (2) keep track of your runs, it helps measure progress.

Here's what I do to increase my overall speed. Ever hear of intervals? You have to train your fast twitch (speed) muscles in addition to your slow twitch (endurance) ones. You can start out by simply upping the speed on your treadmill at the very end of your run. With 30 seconds to go in your run just start bumping up the speed by a fraction at a time, until you are running about as fast as you can safely. Run at that speed for about ten seconds, then slow down to a recovery jog/walk. You should be really huffing.

Better yet, get off the damn treadmill and hit the road, Jack!. Your running will get stronger and faster and you will improve so much faster than on that thing. I use mine only as a very last resort. If you are outside, just pick a distance of one telephone poles or, if your utilities run underground, a couple of driveways. Increase your speed until you reach a dead run, then back off to a jog/walk. After a while you will be searching out a track to time 1/4 mile intervals! Keep track! You'll be amazed at the results.

First of all if you run, no matter how long or how slow, you are a runner. If you want to be better, get outside and start running. It will be harder than the treadmill, initially, but will become easier. Look into couch to 5K, it is a great program that combines running and walking to get you running farther and faster. But absolutely get outside!

You can add me as a friend if you'd like too! Anyone can!

I know a lot of people who run slower than they walk. Running is a whole different animal. Many people tell me I run fast, but it is easier for me to run than to walk fast because I have a hip issue that seems to stabilize when I run vs get worse when I try to walk very fast. There's no right speed -- if you are doing it at all, you are doing it right! There is a right form and a right breathing method, and a right pair of shoes, but no right speed!

I 100% agree with the running outside if you can. I cannot maintain a steady speed to save my life on a treadmill. I get winded and have to slow way down. Outside I run 5K in 30 minutes. Speed up slow down speed up slow down.