Running advice needed for increasing distance

I am not the fastest runner - I have gotten faster with adding speed drills but when I started I was the same as you. I would suggest instead of adding mileage you add time. Every week add 5 min to your 30 min run at as close to the same pace as you have been doing. In 6 weeks you will be able to run 60 min which should put you alittle under a 10k distance wise but on race day you should be able to push out a 10k .

There are 2 programs you can look into (that I know of). Couch to 10k - same concept as c25k, you would need to find what week you are on and start in the middle). The other program is called One Hour Runner.

I had great success at using Bill Phillips 20 min cardio solution to increase my running pace. I would vary your running workouts.
Like Monday and Wednesday and Friday do the 20 min speed focused workout. Tuesday and Thursday get outside and just run an easy pace with some sort of distance goal (walking parts of it is okay) and then Saturday work on increasing your time at your goal pace. And don't forget a rest day.

I agree with slowly adding time. And slowing your pace is ok!!!! You don't have to be super speedy. Running is an endurance sport. The elite runner can basically spring half marathons and the like but us normal runners take a bit longer. Pacing yourself if very important. Start out just a bit slower and increase your speed little by little through out the run. In my experience, running on a treadmill is quite a bit easier than running outside. Either get a few runs done outside or increase the incline on the treadmill to 1-1.5% to help equal out what you'd find outside with wind resistance and small inclines. Increasing your mileage too quickly can cause injury so be careful. There are a lot of training plans out there that can help you get ready. If you have to walk for 30 or 60 seconds here and there, that's ok too. It doesn't mean you"re not a runner.

You & I are in the same boat, exactly!

I'm a treadmill runner... I started my C25K at 5.5 on the treadmill. Now that I've just finished... I'm upping my speed every couple of days by 0.1. Now I'm definitely at 5.7, & going to push toward 6.3... because I think that's the speed that will have me at 5k in 30min.

Edited to add: Have you checked out the "Bridge to 10k" program?

I struggled with being a slow runner. I even used to cringe at calling it running. So many people seemed to consider themselves "jogging" when they were running a good 2 mph faster than me! I couldn't fathom how they did it. I beat myself up over it.

When I decided to increase distance I used a half marathon training plan. It had me running for a specific amount of time 2-3 days a week and then for a specific distance (usually more distance each week) one day per week. I was always amazed when I could meet the "long" distance that week - and yes, I did have to do it a bit slower than my normal pace and there were times when I ran each mile progressively slower. The day I ran 8 miles in brutal winds I felt like a rock star.

What I found out about pace... the more you run, the faster you'll be able to do those shorter distances. Speed drills will help also. I also started asking people who could run so fast how long they'd been running. Many of them had been running for years and years... much more than my 1.5 years... and I figured out it could likely be just like any other sport. I can't decide to start and then expect to be as good at it as someone who has been doing it for years. Sure, some people will have a natural talent. Some people will be in better shape.... but mostly, it will take practice and hard work.

My advice is to find a group of runners who move at a slower pace and celebrate your victories with them. Find a training program to help you schedule your distance increases. And remember: work on distance OR speed... not both at the same time.

Good luck!

I have been running (jogging really) for about 3 weeks and have steadily increased my distance. I do not set longer distance goals, I just go as long as I can comfortably and am finding I can go further. I have not attempted to go faster, except for extra speed bursts right at the end of a run.

Yesterday during my run I realized I was running faster! It just seemed to happen naturally. I was at a pace of a full minute less per mile than before. I also managed to, for the first time, run non-stop for a full 10K (6.2 miles)

So for me I have not set expectations or concrete goals, I have just been running each time as long as I am able and am seeing steady improvements in distance and now in speed increases as well.

-V-