I’ve been doing longer runs once a week and 2 5ks. Aiming to get under 30mins before Parkrun starts back. Today I did it 5.01k in 29.00 mins. Pace 5.47/km.
I put it down to several things:-
Mental. Having the courage of my conviction that I could run a sub 30, so I set out fast enough to do that. Knowing I can run the longer distances helped with that. Also knowing that if it was too much I could stop ie not a race, distance entirely up to me.
Route 1. Picked a path route rather than my usual forest trails, so no roots to avoid, even surface etc. ending in a park after several grit covered walking routes. Still a few obstacles to deal with, two roads, a gate and a pedestrian rail crossing but much easier than my other routes.
Route 2. Started on a downhill track, the toxic 10 doesn’t seem so bad downhill!
Physical. Slow 10 on Monday, gentle jog Wednesday, walking the route on Thursday and no complaints from my digestive system to deal with on the day.
Way happy with myself. Will have an easy week next week and maybe try again the week after, just to prove to myself it wasn’t a fluke!!
Written by
Kat332zz
Graduate10
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Brilliant - our shorter runs tends to get faster when we extend our distance. I'm the same as you if I am looking for a fast time, I tend to avoid my beloved trail routes and go on my 5k Pavement Pounder!
That’s fantastic! I , and several others, can only dream of a 30 minute 5km. Before lockdown, an acquaintance sidled up in the pub and announced that he’d just done his first Parkrun. He’s in his 40's and pretty stick thin. He said “I ran it in 23 minutes. Is that good?”
Thanks. That under 40 time will come. This is my main positive from lockdown. I have had time and energy to start on the longer runs, which have helped with the 5k time. Just wish the traffic hadn’t started up again but that’s just really selfish of me I know.
Very well done 👏👏 Running a 30 minute 5k is my next target. Graduated from C25K just over a week ago. Three consolidation runs so far with a best time of 33m 14s. Determined to crack it.
You will get there, but don’t push too hard and risk injury. The longer slower runs seem to be the way to go to start with. Very slowly increase one of your runs. There is a great plan in the bridge to 10k forum.
Thanks and I’m sure you will. Just don’t push too hard, I did after my first go through C25k and picked up an injury. I’m trying to take my time and enjoy it a bit more now
That’s fantastic Kat332zz and great advice too, it’s no fluke, believe it 😀
It’s definitely something I want to achieve and I am at last beginning to realise I need to be patient with this goal. I shall take your experience with me for the rest of the month 😁🤗
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5k just under 40minsYippee !
Still trying to run 5k in 30mins and failing 😄
5k PB Last run of the year! 😀
5k in under 30 minutes! 🏆 So happy
