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I have now finished the C25K and am able to run for 30 minutes. I am very slow however, and only cover a smidge over 3k during that time. I would like to be able to actually run 5K. Not sure how to best work at it. Do I start on C210K, go back and repeat C25K or just keep plodding along on my own? Advice anyone?

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I think starting c25k over is stepping back - reducing activity time.


1) add some interval training - for speed.

2) try to increase your running distance - for endurance


Since I am running on the treadmill I am slow raising the incline and speed.

It is also good from time to time change your routine. Sometimes I drop the incline and increase the speed.


And of course there is an option go for 10k program starting from week 9.

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