Easy right!
First out, I need to say you just need to own your own run, you don’t need to be faster, or fitter than anyone else – just do you, simples.
But everyone talks about sub 30 minute 5k’s, I can’t do that you say! The answer to that is also simple – You can! And that’s coming from someone who also can’t – yet!
When I originally did C25k 2 years ago (the 2nd time around!), I was at 39 mins for a 5k, since then I've stopped and started with varying gaps due to injury or other commitments and a had 5k time hovering around 34mins in February this year. I’m also a lot quicker “jeffing” (run/walk/run) than I am trying to maintain any kind of speed consistently.
I’m now 49 and most recently (at the start of lockdown) I started doing a HIIT session every day and couldn't even think about running as well, I didn't have the energy. After 6/7 weeks of that torture, I decided I really needed to get out and start again, so I did a couple of gentle 3ks to make sure my legs weren't going to fall off, followed by an easy 5k to make sure I could still do the distance... no problems.... Then did what I thought was an easy 10k (almost by accident). Not only was this the first 10k I'd done all on my own (last year I always did 10k’s at events), I was only 1 minute of my PB last year (pre-injury)!!!
So it all went smoothly, and for my next 5k I decided that I had it in me, and I was going to "go for it" - even after the long layoff of running. I got a PB (33 mins). So I carried on with 5/6 HIIT's a week during lunch, and 2 runs a week. Last week I got 31.29.
What makes you faster is consistency and core strength. People told me this for ages, but I never really took it in. My core & glutes are still not what I would want them to be, but they are much better now after 12 weeks of HIIT.
So, my 'advice' (whatever that is worth) is work on core & glutes and throw in some easy stretching. I’m not prescribing throwing yourself into loads of extra work, like I did, but if you can incorporate some dedicate time to this and try to eat a little better (we all need to try 😊), you'll see results in a few weeks, but don't rush it, just trust the process - that's the key!
Own your run, own your time – If you don’t want to, then that’s all good. Will I make it? I believe I will…..hopefully soon! And my reward will be the biggest pizza I can eat 😊
Good luck on your journey – whether you are on the bridge to 10k or just starting out and wondering what will be next - It will all come together, just enjoy the ride!
New PR for 10k
Running Goals for 2020
Success with first 10k race 😀
