Feeling bit of a freud not completing 5 k in 30 mins

[emmat7]

Im new here, I just need tips I tried my second park run and clearly not quite prepared enough to complete in 30 minutes please let me know how long does this bit take as I feel a bit of freud not doing 5k in 30 minutes.

[Realfoodieclub Graduate10]

Oh please don't feel like that. I'm not a 5km in 30 min runner, but I am a distance runner and my pace is a little slower. Many of us on here do not run 5km in 30 min. I work on my pace and over the last four years it has slowly been getting better. The things that help you speed are intervals, hill work. Core work and stregnth exercises but most of time. You are doing just fine be proud of what you accomplished today.

[Cliff_H Graduate10]

Don’t beat yourself up about times Emma, work on improving in a safe manner that will build those running legs, what worked for me as well as the previous advice was to focus on safely building longer runs and build endurance, the pace comes.

[AnnieW55]

C25k is about running for 30 mins which you can do. 5k in 30 mins is not necessary, some people never achieve it I took almost 5 years to be able to run 5k in 30 mins regularly. But then I didn't feel it a necessary target, it's something that has been a by-product of other training.

You are a new graduate and for now consolidating your runs and strengthening your body are more important as a way of keeping you off the injury couch. Slow and steady is still a good mantra to have, unless you are already speedy/fit/young. How long it takes is how long it takes you as everyone is different. Don't forget you are still a new runner, your cardio respiratory fitness may be massively improved but your ligaments, muscles and bones are still building their running profiles so don't overload them.

Sorry for the long reply and not trying to be negative but Park Run is for everyone and there is no reason at all to put pressure on yourself to do it in 30mins. Just keep running and enjoying it.

[Oldfloss Administrator 60minGraduate]

You don't have to feel that way.. and you do NOT have to run 5K in 30 minutes... listen to the replies;)!!!!

You ran for the 30 minutes... You are no fraud.. you are a Graduate... just relax now

Slow and steady... even here And.. consolidation is the name of the game !!!

[Sandyscroll Graduate10]

I graduated about 4 weeks ago. My 5k time was 36:55 and I was really pleased with that. After that I ran 5k 3 times a week: one slow, one slow with 300-400ft of uphill bits and the last one of the week tended to benefit speedwise from the slower runs. I don't feel that I am putting in any more effort than I did at the start (W1R1), but my times are improving nicely. My last run of the week I now make my long run at a steady pace. I did over 7k today, just by increasing my last run of the week by 10% of the total of the previous weeks runs. My 5k time was at 34:30 last week (too many hills near home to check it). It's not massively impressive, but it's right for me. All the advice the others gave is what I follow. Slow and steady, hills, build up slowly, and the 10% rule for increasing distance. I hope you find your happy running place and can use it to reach your goal. ☺🏃