W9 r3 Complete at Telford Parkrun

Well the last 9 weeks really seem to have flown past. I thought I would complete my C25k with a parkrun and see what time I could achieve.

34 minutes and 45 seconds later I passed the finish line. You can see me in the results in 249th place!!

Now I would like to do it in under 30 minutes, anyone got any tips on how to improve my speed ?

I'm going to start the C25k+ podcasts next week.

Graduated at last!


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12 Replies

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  • Well done you! Not only 5K in a very respectable time but at a parkrun!! I volunteered at one yesterday and they are a great group of people and they said once u start to mix with runners, there are lots of running events you can go to with ur friends to challenge yourself further. Keep going! Julie

  • Many congratulations Phil! Cracking time alread! I hope you are feeling really proud of yourself.

    Your speed will increase as you consolidate.

  • Congratulations graduate! And you did it in some style - well done!

  • Well done, parkrun is a nice way to graduate. My first parkrun/graduation run was about 34 minutes too. Now down to 29 and a bit. I didn't try particularly hard to improve speed, or do any specific training. I think just doing miles and longer runs in particular helped.

  • Well done Phil! Great time! Great feeling!

  • Well done on both counts. Just a thought on your speed target: If you take your time about getting faster (or should I say if you're "slow about going fast"? There must be an exactly right way to say this) you won't have to worry about target setting strategies for a while. Better still, you'll be able to keep working on learning more about how to run just for running's sake, and make your motivation more bulletproof.

    There's an alternative target that might fit in well with parkruns, too: Set yourself the target or being able to run "a substantial distance" holding a conversation with someone else. If this is the test of the effort level the best latest science says is good for you, it's probably wisest of all to follow your head instead of someone else's clock, and make that kind of measure the one that counts for you. I'd imagine it could be quite difficult. Can't imagine talking to someone while I'm running. But then maybe I was doing it all wrong, and forgetting about the health reasons for doing this?

  • Congratulations on your graduation and first parkrun. In my opinion, the best way to improve your speed over 5k is to not worry about it at the moment, but increase your distance gradually, using the 10% rule. This will improve your general condition but also push the idea that the limit of your running ability is 5k, right to the back of your mind and you will be able to finish stronger. I tried to persuade my better half of this ploy, but she resisted and only in the last few months has she increased her distance and lo and behold she cracked the sub 30 minute 5k, after 2 years.

    Speed comes with improved conditioning and more miles in the legs.

    Keep running, keep smiling.

  • Although people (maybe you) told me this when I first started I didn't really believe it. But now that I have increased my distance my 5k time has gone down. It really works.

  • Congratulations Philip, on both you graduation and your cracking pace! Very well done :)

  • Congratulations on your graduation and a good parkrun time !

  • Thanks for all the great comments everyone. I'm going to keep running regularly and try and push that distance out every week. Hopefully this will help with my times.

    I'm trying not to be impatient, after all 9 weeks ago I didn't think I could ever run 5k!


  • Just want to add my Congratulations .

    Well done Phil :-) xxx

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