Free wine . . .

[Pen11]

Now I have your attention I need some planning advice.

I've just done w6r1 tonight. I have a 5k RFL on Sunday. I had hoped to be somewhere nearer week 8/9 but illness and the odd hangover has slowed me a tad.

Thursday will be w6r2 - 10 mins x2.

So my question is this.

Should I

A - run what Laura tells me on Sunday ie w6r3 (23 mins) and then walk the rest maybe attempt to run the last 5 mins

B - do something different? Maybe run 10 walk 5 the whole way.

What would you do?

[Anaverageman Graduate]

Sorry you lost me after free wine 🍷....

( honest answer? See how it feels ? You are ready for 5 Minute warm up walk , 23 mins running , 5 minute cool down... So if you warm up before race, run 23, 5 minute walk, then another 10 ( run or walk) should take you to about 38 minutes ( about speed of a lot of first time 5kers it seems) or very close to it.. But see how your body feels at the time ... AND you get w6 r3 and your first 5 k in the bag 🎒?

( love your tags to post walking hangover illness lol)

[Noaky12 Graduate]

Free wine??? Where where? Lol

I'd agree with Anaverageman. Take it as it comes.

Enjoy the atmosphere which will no doubt help move you along.

Don't beat yourself up re times either for this event.

Wine or no wine I still can't do a sub 40 min 5k!

Good luck & enjoy ☺

[runningphobe_no_more Graduate]

Why not start Laura at the beginning of the RFL - ie walk the first five minutes, run 23, walk 5 - the end should be in sight by then. You'll have had the joy of overtaking some of the people who started off too fast. You can then judge how far you are from the finish, and perhaps run the last few hundred yards - but take care. There's a reason the programme doesn't ask you to run for 30 mins until week 9, and like Noaky12 - 5K still takes me more like 40. My first 5K was 45 and I was so proud!

[ashleymillard]

I've just don't the race for life my self, I would say that if you're that early in the program following Laura is unlikely to get you to the end

I say start off jogging (there's always a warm up before hand anyway) and keep going as long as you can, other people are usually slow enough that you get a few breaks. Obviously don't push too hard you can always walk a while, but if you jog as much as you can you'll feel better for it and I'm sure you'll hit about 40minutes

[mbardon Graduate]

I ran my first Park Run at Week 5 run 3. I did the 5 mins warm up by walking around before the start, and then just ran until I could not run anymore. I did the 20 minutes that Laura was pushing me to do, and then converted to a 2 min walk and run what I could to get closer to the finish line. It worked for me that day. What I did notice was that the crowd took me though the first 2km, and I was overtaking people as well as being overtaken. Start further back the crowd and let them take you along. You would be surprised how well you do.

Best of luck with it and don't forget to enjoy the day too.

[rmnsuk Graduate]

I would do what laura tells you to do

warm up before the start of the run

run 10 walk 3 run 10

then

walk 3 to recover after the last ten minutes. This would complete your c25k run.

Then see how you feel

I'd suggest something fairly easy like

run 1 or 2 walk 1 to finish, but if you want to do more, and you still have some get up and go then go for it.