W5R3 for the second time!

[HeavyFoot]

I graduated from C25K in December but realised I’d only done 3.5km in the 30 mins, i.e an average 7km/hr. Basic maths shows you have to average 10km/hr to complete the 5km.

So I started it all again from W1 at 10-12 k/hr which is as fast as my heavy old bones can manage. Anyway, in the dreaded W5R3 I just covered 3.6km in the 20 minutes. I’m getting there and have eyes set on a 30m Parkrun 😁

[Tartancat Graduate10]

Good going! I still struggle to maintain that pace for long and can't see myself doing 5k in 30 minutes any time soon.

Maybe I should start again like you - good idea HeavyFoot!

[JonathanP Graduate10]

That's a really good distance in 20 mins - you will get to your 30 min parkrun. 😀

Have you tried extending your overall distance beyond 5k, at a slower pace? That helped me improve my 5k pace.

[HeavyFoot Graduate10 in reply to JonathanP]

When I’ve re-completed the 9 weeks I will be extending the distance and starting gradients. I have to admit I do find it difficult. At any speed.

[Wimborne]

Wow that’s super fast ... good luck with the plan 😀

[Deals1 Graduate10]

sub 30 min park run here you come!

[Time_to_run]

I’m glad I read this post, due to graduate C25K on Saturday (fingers crossed), and was thinking of heading straight to next challenge, but I’m in the same boat, I’m running for 30 mins, but only covering 3.5k.. I may be doing a few repeated weeks once I start this new program.