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!
Written by
LoungeLizaard
Graduate10
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Great post! I actually think a break from running, doing something else can be really good for your running. I genuinely came back faster after over 4 months off with injury last year. It's a great feeling, especially when you don't really expect it. I'm sure you'll get that sub 30 - it's tantalisingly close now. Good luck!
Love this LL!! 🤗 Congratulations in the PB and the surprises that have come from just doing it your way! Bravo for the HIIT too!! Thanks for the insight!!
Looking forward to hearing about your sub-30!! I’m sure it’s not too far away!! 😁❤️
Good to hear you’re staying active and still running, Mitch! 😊❤️
I’m about to graduate C25k again tomorrow, after all sorts of injuries and health issues, so am glad to be back out there.
In case this is any help, you many want to try having at least one day a week when you do no aerobic exercise (no HIIT or running)?
I’d started trying HIIT at the start of lockdown (only to have to stop because it annoyed my spine), and was at the time also restarting C25k. Throughout, I’ve still been in email contact with my Sports Therapist, whose been giving me rehab exercises. When he heard I was doing so many days of aerobic stuff, he surprisingly told me to do less and to make sure I had at least one day a week with no aerobic exercise at all, when I just stuck to walking. His reasoning was that too much aerobic stuff without enough recovery time causes us to get injured more easily. (Given how many injuries I seem to get, I decided to follow his advice!) ❤️
Totally agree! I started doing it 6 times a week and when I started running again (after the 6 weeks) it was definitely to much. So now I’m tending to do 5 x HIIT at lunch times, and run twice a week in the evening. Then I can leave Saturday & Sunday without anything...... maybe a walk. My knees definitely approve of this approach! Lol and my PB’s are have been on Mondays when I’m rested!
Good luck tomorrow - post it up so I’ll see it. In case I miss it on Strava x
Thanks - I’m not back on Strava for now. I’m trying to keep things slow and steady, but know I’ll push my pace more if I take my Garmin with me! I’ve got more heart exercise tests at the hospital for my pacemaker next week, so I’m being fairly careful until after that. My pulserate can be a tad unreliable these days.
I’ll probably not post tomorrow. More of a stealth 2nd graduation. 😂❤️ The great thing about repeating C25k with Laura and the NHS app is that this time I know I can do it, just as I know I will slowly build back up to 10k next. The programmes from these forums are brilliant, and they work. I plan not to go beyond 10k this time, as I just seemed to run into more and more issues when I built upto HM distances last time round! 💗
Thanks for your support, Mitch!💗 Did my graduation run this morning without issues. I’m sure I’ll dust off my Garmin and return to Strava at some point, but I’m just happy running fairly slowly for 30mins for now. 😊❤️
Good luck hitting that sub 30min 5k. Remember it’s only a number, though. Just keep active - that’s the most important thing. 😊
Thanks 😊 Definitely consolidating for a few weeks. I’ll restart Juju’s 10k plan again a bit later. 😊❤️ It’s a long time ago since I ran more than 5 or 6k...
lol - Soon I hope! I've got 4 boys, and 2 of them can do it way under 30 minutes....but they're 21 & 19, so not surprising! maybe I need some roller skates!
Thanks for posting. I’m hoping to run a sub 30 at some stage but focusing on 10k at the moment. I’ve got 5 boys and the eldest is 11. He is so fast! I’m 45 and only just started running! You’re all inspiring me to keep going!
That’s exactly how i was doing it. Last year 10k became the new 5k and it was great..... until I got injured, mainly due to a weak core & glutes. I’ve always openly said I never thought I’d make sub 30, but it’s tantalisingly close now!! I just need to get some balance between the HIITs and running. My legs are dead by the end of the week lol
Thanks RP - It is tantalisingly close now.... I went out last night, but it the HIIT was leg day, so by the time I got my run, the legs were empty, so settled for 2.5k! lol.
That’s a really useful post, thank you!! I am in c25k consolidation and my longest run to date is 5.75km. However I am really suffering with sore knees and know that unless I do some sort of strengthening exercises soon my running career will be short lived!! I am not totally unfit as I cycle as well. I find non music strengthening exercises very boring and therefore dont do them, so I wondered what hitt classes you are using? I have signed up to Les Mills on demand as it looks quite good but would love to know what you are using. Thank you.
Hey - So the at the start of the year I joined a gym as part of the "New Year, New me" crowd, but I stuck with it. With it I was getting 2 strength sessions a week & 1 HIIT on Saturday mornings... When C-19 hit us, everything moved online, so now I'm doing group, coach led sessions every weekday lunchtime.
These vary in intensity and focus, so there is core focused day, tempo day (faster more aerobic), block day (less individual exercises but higher reps) etc etc. So by Friday you've worked the entire body. Some days my heart rate doesn't go above 120, other days its at 165 and I am absolutely soaking at the end (sorry for the image lol).
Most of the days incorporate different types of squats (full, 1 and 1/4, 1 and 1/2) and different types of lunges. At least once a week we do hamstring walk outs (with press up) and burpees (I absolutely hate burpees!!).
I'm definitely improving and I'm stronger and fitter than at the start of lockdown. So far I've lost about 1.5 stone since March 23rd (start of lockdown) .... this definitely helps in all areas, but I'm still just under 17st, so there is a way to go yet.
I'm also tall (at 6'4) so I suffer with my knees (see above comment on squats & lunges!!), so I've started taking omega 3. Its a little early to tell, but I think they are helping. It is never hard for me to do the exercise, but my knees were always hurting after when I cooled down.... that is definitely less than it was.
Consistency is definitely key! Hope that helps, if you want to know anymore, I can go on about it for days!! lol.
I’m struggling to break through the 30 minute run now 3 weeks post graduation. Just feel I’m stuck mentally and willing my legs to be tired!!
I’m doing alot of core and glutes online with kettlebell etc. So feel its my head blocking something and if I can just get past the 30 mins I’ll be free 😀
Well, this morning I broke the mental barrier and did 41 minutes 28 seconds. The 28 seconds matter 😂. So I feel even if I do a few runs at c 35 minutes now I’ve got over a hurdle. Thanks for your advice!!
Amazing, well done. One of my coaches (that provide the HIIT) talks about the power of positivity & compound changes.
The 10,000 feet view of this is - Believe you can, believe in the process and make small sustainable incremental changes.... so break the mental barrier, add 1 minute and keep building. Those small changes, over 6 months or a year can all add up to huge changes in your mental & physical health.... I might feel another blog post coming on lol.
Well done you, keep building and adding those extra seconds and minutes.
Ps - This is also true when running a shorter distance. Run 3k instead of 5 and go slightly faster - do that once a week and you’ll find your 5k’s get faster when you do them! 💪💪
Thanks! I feel really good about it. And another blog on small changes would be great please 😂😂. Noticed that cardio I’m ok but my legs need more power so glutes and core training for me!!
Wow Mitch you are really putting in the effort - well done! Well done on losing weight during lock down as well! That should definitely help with your speed. My age adjusted 30 mins is, I think, 35 mins - so that’s my target. Think I was around 42 last time I did a 5k. The distance is still a target in itself for now. Fantastic effort - look forward to seeing you smash 30 mins!
I too thought 30 and below way out of my reach. Until today. Last week I thought 5.36 for a km was a mistake. But today did x2 kms at 5.29 . I read somewhere that if you can do a km at 6 or less you can eventually do more. Let's do this, not quite got to your time yet but working on it.
Do not tell Floss but 30 or below was my June quest.
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