My goal since I started C25k in January has been to run a 5k in under 30 minutes. Last week I managed 30:04 so I was pretty confident it was achievable today. I thought I'd managed it in just over 29 minutes but it turns out I didn't.
My Park Run time for today is 28:55!
I'm really happy right now! Especially considering I had a painful stitch in my side for about a third of the course. So I'm hopeful if that doesn't happen again next week I might just manage a PB three weeks in a row!
There was a pace runner today who was running a 24 minute 5k, so I think I might make that my next goal. With a bit of luck I might be able to do that before the year is out.
I hope everyone else who ran a Park Run today had a good run.
Written by
nativestar
Graduate
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Congratulations! That's one of my goals too, although it is a fair way off at present (PB of 36:16 today!). I'm very nearly at another goal, though, which is to reach 50% on the age-banded stats - 49.91% today, so much closer than I thought. I like having achievable milestones to aim for, especially as I'm never going to be that far off the bottom of the parkrun results.
Congratulations and well done! Good to hear! I'm one run from Graduating and currently doing just shy of 4km in 30 minutes - so the 5km in 30 minutes seems an impossible dream! Great to hear about someone who has managed it! Gives me hope!
Fantastic, nativestar! Really great to hear your PB news. I've just graduated and have set November as my date to get to 5k in 30 min. I'm quite slow now, but if I am diligent, I'm hoping to follow you. Did you use any particular technique, or just keep up thrice weekly runs of 30 min, pushing to go a little further each time? Or did you run regularly for 5 k and try to speed it up for a shorter time? Or something else quite magical, like training with embedded speed intervals? Thanks for sharing! Really super to reach a goal like this. Congratulations and bask a little while in your success!
I don't think I have a magical technique but what I did was start a training programme for a 10k and also cross trained by cycling to work in between runs. The cycling is low impact and strengthens my legs and I found that by improving the distance I could run my speed on shorter runs naturally improved without any specific effort.
If you don't want to increase your distance that much then I think speed intervals would probably be the best way of increasing speed but I'm no expert!
Have you run a 5k yet or just done the week 9 30 minutes? If you're able to I'd definitely recommend trying to run a 5k, you might impress yourself with your time and even if it's not a great run at all at least you'll have a starting point to measure your improvements against.
Well, I cheated from the start and doubled each session by repeating the mp3 immediately. So I can run 60 minutes without a huge effort. But most wouldn't call it a "run", more like a very very slow jog. I've just got endomondo going to really measure it. First measured run was 45min for 5k. My legs feel strong enough and I do a lot of long walks on alternate days, long like 12-18k or more. But my breathing is not so great. I'll blame pneumonia 25 yrs ago, but let's just say I sound like a steam engine huffing and puffing away. Even with an asthma inhaler for seasonal allergies. All suggestions welcomed! And congratulations, again. Your success is a terrific inspiration for post-grad possibilities. Thanks.
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Completed Week 6 but need some encouragement for Race for Life
My first 10K 
What now to reach that 5K goal?
Going out with a bang! W9R3: my first 5k! 🎉 
That's it - I've started... 
