I have a similar dilemma at the moment. I downloaded the couch to 10K app and tried out the first week. It was too easy really, I guess it is designed for runners who want to start from the beginning and work up to 10K.I have no idea how the bridge to 10K compares though. I looked at week 10 of couch to 10K and it is run 40 mins, walk 10 and the run 20 mins.
I decided to try running 3 x 5K a week to try and up my time. I have only done three runs . My latest was today at 37.55. My plan is to try and get my 5K run time down and then go back to the couch to 10K , probably at week 10 or 11. Sorry , no tips for improving speed. But your post interest me. It's funny how some posts get loads of answers and others get none, isn't it?

Once I started Bridge to 10K, I noticed I was getting faster, try what you feel is best.

But your post interest me. It's funny how some posts get loads of answers and others get none, isn't it?

Yeah, it can be kind of a bummer. I was so excited about how well I did at my 5k that I posted it on the Success Stories board. I wanted to share my NSV and my reasons for doing it. It got one response. From a friend.

I'm sorry I didn't see your post about the 5K, Sabrina! And I was actually waiting to see it and looking forward to it!

Don't be sorry. Most of my pals have large friend lists so I didn't expect them all to see it. I did kinda figure that with all the people on this site, it would at least get a few replies. Hell, even the "what's NSV" posts get a few. :laugh: I just thought some virtual high fives from people who are going through the same thing would have been nice. No big though. I have two hands and can high five myself. :bigsmile:

Here's the link if you still wanna read it. http://www.myfitnesspal.com/topics/show/393306-veteran-s-day-5k-nsv

I am honestly very proud that I'm doing this, but also highly discouraged that I'm not faster.
I don't think I'm ready for Bridge to 10K yet because I have to build up speed.

Hi, I've just joined this group...I graduated in September from C25K. I'm doing the last week of Bridge to 10K now and I think that is helpful in building stamina which in turn helps you not to flag when running 5K and also helps you to keep a faster pace when dealing with hills.

I do a 5K parkrun every Saturday now and did the first one in October in 30:08 (it is multi-terrain with some hills). Best time so far is 27:56 last week and I really feel the difference the longer runs are making.

Hi! I am also wondering what to do. I technically didn't "graduate" yet...I start week 9 tomorrow, but I ran my first 5k last Thursday. I'm going to finish the last week and then figure out what's next.


I'm afraid of letting go of the structure of C25k. I say I'm going to keep running 3x per week, but there's no program or accountability now. At the same time, I feel like I might need a little break before starting a new program. Like, maybe I'll just try and run for 30 minutes a few times a week and see if I can get faster? Still not sure yet.

My goals are ambiguous. I'd love to run a faster 5k (my time was around 37 minutes) AND run a 10k. I guess I should focus on one of those things...

My goals are ambiguous. I'd love to run a faster 5k (my time was around 37 minutes) AND run a 10k. I guess I should focus on one of those things...

Me too. I've completed Bridge to 10K and signed up for a 10K next February. However, the weather and dark days mean I don't fancy running outside except on weekends, and cranking out 6 miles on a treadmill is no fun. I do a parkrun 5K every Saturday morning and what I've just started is redoing C25K but as jog-run instead of walk-run (LorinaLynn's idea). My current 5K PB is 27:56 but I have 2 speeds - going-up-a-hill speed and normal speed, I don't have a sprint at all and having been passed on the line TWICE I thought some sort-of speedwork that I can do on the treadmill might help. I'll do 10K and up as a long run on Sundays.

So I graduated from the program last Monday. I ran my first 5K on Friday....slowly. Very slowly. I was in terrible shape to start, so I am a slow runner. We're talking 43 minutes to finish the 5K here.

I am honestly very proud that I'm doing this, but also highly discouraged that I'm not faster.

I don't think I'm ready for Bridge to 10K yet because I have to build up speed. The runs get easier and faster all of the time, but has anyone else experienced this? How does one work on speed? I was thinking of going back through the program and trying to run faster during the run sections and jog more slowly during the walk sections.

Anyone else have any tips for improving speed?

Don't be discouraged! I ran my first in just about 43minutes also. I just kept running 5K 3 times a week. I then used the same method and would run 1.5K at a faster pace, walk for 30 seconds, repeat.
Then I went for 2.5k 1 minute walk, finish.
I now can do a 5K in 37 minutes. I'm going to keep doing this style of interval training until I have a 10 minute mile. (30minute 5K.

I wish there were some kind of notification system when something new is posted in your groups. At any rate, I "graduated" from C25K the first time earlier this year & ran my first 5k in April at right around 250 lbs in about 39 min (12mm). After that I took a break from scheduled running but still did it once or twice a week or so for however long I felt like going. In July I decided to run at least 3x a week then in Aug a girlfriend convinced me I could do a 10k on 10/1 with her, so I started training for that by doing 2 short runs during the week & a distance run on the weekend to build up my endurance.

Long story short, I did run the 10k straight through without walking in about 1:21 (13mm). After that, I knew I wanted to work on my speed without losing ground on my endurance, so at the recommendation of an experienced runner on this site I structured my weekly running schedule like this:

Tuesday: speedwork. Followed C25K & ran at an easy pace for the walking portions then increased the speed to 5.5-6 mph for the jogging parts.
Thursday: tempo run. Mile 1 at easy pace, gradually increase speed over Mile 2 up to about 5 mph, gradually decrease over Mile 3 back to easy pace, finish last mile @ easy pace.
Saturday or Sunday: distance run at whatever pace. Increased the distance by 10% each week to a max of 12 miles (I made it up to 7.3 two weeks before my next 10k race) then decrease by 30% the last week before the race.

Unfortunately I caught a nasty cold a couple of weeks before my race so I didn't quite stick with the training schedule during that time. I still ran it & finished, though I didn't match my time from the first race.

I decided that next time I run any race I don't want to be that damn slow so I started C25K over from scratch with a goal of 10mm (6 mph). At first I tried jogging the walking parts slowly then increasing the speed to 6 mph for the running parts, but by Week 2 it was too hard to maintain the running pace. I started over again actually walking the walking parts & just started Week 2 this week. This time it seems much more manageable because I'm recovering completely during the walking parts.

Since a particular pace is my goal, if I get to a day where I can't maintain the 6 mph pace for all of the intervals, I'll just repeat the day until I can.