Trying to get back to 5k

[Gwenllian1]

Well ten days ago I posted about trying to get back to running after three months or so of doing very little. I thought I would need to go back to C25K and I was really pleased to find that I didn't and very slowly I managed about 3k, running most of it and generally feeling that I hadn't lost as much fitness as I was expecting. I was pretty chuffed I must admit!

Now I am thinking I got a bit ahead of myself. I was so pleased that I could run at all that I thought it wouldn't take me long to get back to finding 5k reasonably easy. Wrong!! So far I haven't actually managed to run 5k at all. I ran three times last week and twice so far this week with another run planned for tomorrow. I seem to find three to three and a half k perfectly fine (a bit hard work, but OK) but three and a half is the most I have managed. I was beating myself up about that a bit but I have decided that I had better accept that I just need to keep getting out there and gently putting the miles on the clock. I am not back at square one in the state I was before I did C25K so that's a relief. But I am a long way from the fitness I had last year when the idea of "an easy 5k" no longer made me squawk with laughter.

So what do you reckon? After nearly three months off and able to run three and a half at the mo, how long do you think it should take me to get back to 5k? Two weeks? A month? Two months? What do think is a reasonable hope for a slightly overweight but determined 66 year old?!

[Instructor57 Graduate10]

I reckon your doing exactly the right thing .I have had several gaps of a couple of weeks and like you thought I would be ok , but be careful, you need to build up again slowly to reduce the chance of injury .

Personally, I am building up my run frequency again rather than distance or speed.

Good luck 🙂👍

[Gwenllian1 Graduate10 in reply to Instructor57]

I like the idea of building up from frequency. That's a great way of talking the pressure off. I suppose the increase in distance or speed just follow going out more frequently again without my needing to think about it too much! Great idea!

[Jools2020 Graduate10]

This is what I would do. Twice a week go out for a 30 minute run, gentle, no pressure. Just run and have fun. Make one run a week your longer run, increase that run by 5-10 minutes a week, no more. Slowly. This longer run is where you will hit your 5K, but I enjoyed those longer runs so much - I kind of just kept going - 7K, 8K, 10K, 12K, 10 miles and HM. How did that even happen? One run at a time! After a few weeks your stamina will build up and you start to get a bit faster. You can speed up on those 30 minute runs and enjoy the distances covered on the long runs.

[Gwenllian1 Graduate10 in reply to Jools2020]

Thank you. I like the idea of approaching it like this. I think because I had been running five k really easily before my break I thought it would be no problem to get there again quite quickly but I clearly need to give it more time. And as you say the important thing is to enjoy it, which I won't if I push too hard or end up on the IC!

[Jools2020 Graduate10 in reply to Gwenllian1]

That’s right! This way, you’re not pushing hard, but gradually and it doesn’t take long to build that stamina.

[Fionamags Graduate10]

I had a break of around 7 weeks and started back on week 5 of c25k. Like you I was pleasantly surprised when I mabaged the 20 minute run no problem. After that i went for 30 minutes but was really, really slow. But I stuck at that for a few weeks then tried a very slow 5k - which was great after I convinced myself to keep going after 30 mins. You'll get there - just take it easy and suddenly it will be there.

[Gwenllian1 Graduate10 in reply to Fionamags]

Thanks Fiona. You are right I think that it is a combination of sticking at it and really gently increasing what you do. The temptation is to go at it too hard! I was going to try for 5k tomorrow but now I'm thinking that is a bit of a jump up from where I am and I'd probably not manage it and be cross with myself. Maybe if I just add another three minutes to my thirty minutes and see where it takes me?

[Lifluf Graduate10]

Completely agree that you need to build up gradually but, don't forget, you can slow down too when you're trying to do a longer run.Speaking personally I try and maintain the speed I'm used to but sometimes it's better to try a slower pace again.

[Gwenllian1 Graduate10 in reply to Lifluf]

Yes I will try that. I've been out a couple of times with my husband and although he deliberately runs very slowly for him I probably from a little faster because I'm very aware of slowing him down! I'm going to run on my own this morning so I'll really slow the pace and see how that goes! Thank you!!

[Lifluf Graduate10 in reply to Gwenllian1]

Hope it works. Happy running!