How do I get to 5k?


I graduated on the last day of August and continued until the 1st November when I started to feel like I was kidding myself. You see I had only achieved around 3.5k max distance. So I haven't ran since. I AM going to get back to it this week. I want to do a park run on 5th March but how do I get myself to do that distance having not achieved that distance in a four month period?

Ideas gratefully received


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8 Replies

  • It doesn't matter how far you go, just keep running , distance comes with time and practice , just increase a small amount ( no more than 10 % a month) , it just happens

    Nothing happens if you don't run :-)

    Running is about enjoying the moment , don't worry about distance

  • Do some run/ walks if you need to, to let you build the distance and therefore strengthen your running legs. For Parkrun many people include walks, I was amazed by how many do!

    Build slowly though to guard against injury 👍🏼🏃🏼‍♀️

  • This safe, easy-to-follow method will help you increase your mileage in a sound manner.

    The 10-percent rule (10PR) is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week.

    The 10PR gains its importance from the fact that the vast majority of running injuries are overuse injuries. They occur when you run too much or increase your weekly training program too quickly. Say you’ve been running 15 miles a week. For some reason—perhaps you want to prepare for an upcoming race or you just feel that you’re ready—you decide to pick up your training. Instead of running 5 miles three times a week, you manage to fit in five 5-milers. Your training increases from 15 miles a week to 25 miles a week—a 67 percent increase.

  • Oh such wise words Dave. So very true! Happy new year to you and Slinky.

  • Yes you're right Dave. I'm going to do strength and flex all the time between my runs, once I get going again! May buy one of those massage rollers too. :)

  • Well, why have you only achieved 3.5k max ? Is it because you have not run for longer than 30 mins ? If so, try running for a longer period of time. Is it because you get tired at that distance ? In which case try going slower or try a run/walk 60 second/30 second strategy (there's a C25ker who's done a whole marathon like this) I'm certain you CAN do 5k it's just finding YOUR way of getting to the distance. Get back on the horse and you'll definitely be parkrun ready by March !

  • I agree with henpen. Get out there and run, and add a few minutes extra every week, and it won't be long before you're cruising past that 5 km marker, wondering what next target to set yourself.

  • I also haven't managed to get to 5k in 30 minutes yet. I am doing it in about 32 mins though so am close! I would say if you really want to do the 5k just run slower and plan a route that will get you to the 5k and don't worry about the time too much. You have to figure out whether its the running for 30 mins thats the important thing for you, or getting to 5k and then you can plan from there. The important thing is to get out there and consolidate what progress you've made, the rest will follow in time

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