Hello I’ve been running for a few years 5 k usually in about 30 mins I’m 54 but I’ve always found it hard and try to enjoy it but don’t to be honest then I started using the Nike app to run 5 k and I’ve found it so good I didn’t know about paces but I’ve learnt through the app to start slow at a 3 effort tor example I now run 5k easy and enjoy it ..just thought it might be helpful to other people to share I’m doing the 5k run plan
🏃🏼♀️🏃🏼♀️🏃🏼♀️
Running slow is the way to do it! Wish I could manage 5k in 30 minutes 
Absolutely the way to go !Start off slow and finish strong .
The NRC app has some great runs and I'm sure you'll find mixing your distances and paces will pay dividends .
Ideally around 80% of your running should be at a conversational pace , this will help improve your aerobic base.
Thankyou
That's interesting. I know someone who did cto5k, had a few breaks and now just does 5ks but at a faster and faster pace and says he hates it and just does it for the exercise. That sounds miserable to me! I did nag him a bit and suggest he may want to try some longer runs at a slow pace to get 'in the zone', but I didn't convince him! 😂
I am fairly new to running (ran for about 6-7 months last year) and after restarting in January 2022, built to 5K now again. I am also female, around 50. I run 5K at about 34-35 min.
Is Nike app free? Does it help with the pace? Thanks in avance.
I used Adidas app, but free version only helps to measure distance/ pace, but does not guide in any way.
Also, just curious, is there any app, where you could find music at a specific pace? I think that would help me enormously, as listening to music helps me, and I could easily run to beat as a guide.
It has music with guided runs too that the match to the pace you can download at home then use outdoor
Thank you. I will definitely try. You said you are using 5K program (even you are already running 5K). So, it is not like C25K, where it starts from the beginner. I do not have any desire to target 10K, I am happy to stay with 5K or just a bit more, but enjoy it more, and that it would get easier... Thanks again.
Yes it’s a 5 k plan but its different to couch to 5 k it mixes things up like speed runs ,tempo ,hill repeats and so on I’m using it so I can run 5k easier and enjoy it more and not get bored if that makes sense plus I always wanted to to interval running but didn’t know where to start but using the app does it for you and explains it whist running .I didn’t know what 5k pace was or Mile pace ect was before using the app
Thank you. I think I am in a similar place and have very similar objectives to you.
Hello, again. I have downloaded the app and linked it to Spotify. I figured out my pace (per their guidelines). Then I set out for my Week 1 Long run (that was 1 mile per app, but I kept running for 4K). The app didn't give me much, other than words of encouragement 'you are doing great'! There was no guidance on pace, or anything else specific to me (or my stats). My long run would be 5K - does it mean I need to skip to week 5 right away? So just wonder if I miss something in customizing it, or turning on/ selecting some feature. Would you mind to help with that? Thank you.
You will find everything in the Nike app it’s free download nrc app it has guided runs if you want talks you through pace it tracks your run there is so much on there I love it
Yes, I did a 'guided run'.
Good how did you find it 🏃🏼♀️
I wrote about it in another post:
Hello, again. I have downloaded the app and linked it to Spotify. I figured out my pace (per their guidelines). Then I set out for my Week 1 Long run (that was 1 mile per app, but I kept running for 4K). The app didn't give me much, other than words of encouragement 'you are doing great'! There was no guidance on pace, or anything else specific to me (or my stats). My long run would be 5K - does it mean I need to skip to week 5 right away? So just wonder if I miss something in customizing it, or turning on/ selecting some feature. Would you mind to help with that? Thank you.
Hello you need to click on the guided button
I did 'Guided Run'. And the guy was giving 'you are doing great' encouragement speeches. I understood that it will help to tailor to my speed, my goals, my pace. Maybe that was false hope.
Also, I didn't want to miss any good content, and therefore I started at Week 1. But it is really not applicable to me, as my Long run is 5K (not 1 mile). And my recovery run would be 20 min., not 7 min. How do you deal with that? Did you just go to Week 6 right away? Thanks again.
Yes I started at week 6 and yes I know what you are saying you feel you are running less but it’s programmed to build up endurance and you do get longer runs ..since I’ve been doing it I find I’m stronger and run easier and enjoyable
I’ve been using the NRC app and love it my running has improved or more the way I think and behave so slower for longer!
Start slow, get slower!
Another short slow run today 
Slow running puncture
No slow-running, but snow-walking
