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Couch to 5K
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Week 7 run 3 - do I need to go faster?

This is my first post. So one Sunday lazily scrolling though Facebook whilst in bed I saw a post for a local charity. It touched my heart so I asked what I could do to help, the answer was of course to run a 5k obstacle course with them! Ok I replied, whilst thinking OMG I'm going to die doing this. However a colleague told me about couch to 5k and I haven't looked back.So here I am at the end of week 7 running for 25mins at a time, something I would simply not have believed possible 7 weeks ago.

But I still have some concerns about my speed and whether I'm going to make the 5k mark. So at the moment my route is around 5.15k but that is including the 5 min warm up and what usually ends up being more like 10 minute warm down. My pace I averaging around 7.5mins on a tired day 8mins per km. Is this going to be enough or do I need to go quicker? Also how do I get quicker? Obviously I'm a bit fitter than I was 7 weeks ago but am still overweight and not sure how to go quicker? The hills don't seem to be getting that much easier. Especially the one at the end! What is the key? Do I just trust the programme and see how I'm doing week 9? Any advice much appreciated.

Thank you so much for your help.

Stacey

Ok so seemed silly for me not to do the maths. How do I build up my speed so I can run at 6mins per Km?

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Hello Stacey, and welcome!

Don't worry about speed at this stage. I think I was doing about the same speed as you at the same stage - I am now running slightly quicker 2 months post-grad but it is slow progress! You are doing brilliantly to run for 25 minutes - enjoy the glow of satisfaction of what you have achieved so far.

You say it's an obstacle race - this is going to be slower than just running. Just enjoy the event whenever it is.

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Thank you! I'm enjoying the running so far. So hopefully will enjoy the event!

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In an Obstacle race you generally will only be running between 200 and 500m between obstacles, and the time you spend negotiating each obstacle will be more than enough to get your breath back for the next run section. You are easily running 'fast enough'.

How long do you have before your OCR? my advice, if t is your first one, would be work on your grip strength, dead hang and cold water immersion.

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Thank-you! I thought I replied earlier but obvs got lost. Erm not sure where to start with the strength. Will monkey bars at the playground help?

My biggest concern at the start was being able to make 5k, now I think it's getting over an obstacle!

Wish me luck!

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Yes monkey bars are a great start. Just practice hanging from them for as long as you can, as well as actually traversing them.

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Hi Stacey, well done you, the simple answer is no, you are doing great. Most organised runs are for one charity or another, they are keen that you come along, join in, and have fun, oh, and perhaps help with a little fundraising along the way.....they don't care how fast you can run...just that you take part.

You have done really well, you don't want to worry about speed, put too much emphasis on that and get injured.....so I would say, just carry on as you are, there is nothing wrong with walk breaks at an event, and with obstacles you're not going to be able to run over all of them, I bet!

Have fun at your event and come back here and tell us about it afterwards, and don't forget there will need to be a picture, especially if there is bling! 🏅

Mx

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Thank you! The main thing is the charity part. Just don't want to embarrass myself though. As you say I'm sure the main thing is taking part!

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Oh gosh well done you. I dream about running that fast! I've just graduated and shuffle on at 9min for 1 km. Fantastic achievement !!!!

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Thank-you. It looks like my new worry should be not getting stuck on an obstacle not running fast.

Well done you for graduating. Would you have believed you could have done it at the beginning? Everyone here seems to say that speed is not the answer, so I take comfort in that! I only hope that I get as far as you have and graduate. 2 more weeks to go! Eek 😬

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You will. Without a doubt. (Graduate that is. I can't call the getting stuck on an obstacle!)

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Neither can I! 😂😂😂

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I would be focusing on, not falling over, getting tripped up, or getting stuck under anything!!

Don't worry about speed...:) Just go along there, enjoy it and have fun:) You are going to do just fine:)

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Ha! Ha! Well I think the 5k in 30 minutes thing has got stuck in my head. I keep telling myself if I can finish the app and do 5k (in 30 mins because that what it says on the tin) then I'll be ok.

TBH I hadn't even thought about getting stuck in/on an obstacle myself. Oh well it'll give me a rest! Hope the others are good at pushing! 😂🐷😂

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Outside of the misleading title, there is no mention of any required pace in the NHS C25K plan. All you have to do to graduate is run 30 minutes three times.

Many graduates never achieve a sub 30 minute 5k.

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Thank-you, this makes me feel much better. I must admit I was wondering why the mentor kept telling me it's ok, just go at your own pace. Then when I thought about it today was wondering how in the heck I'm gonna do this 5k in 30mins when I'm running at my own pace which is too slow for that. You are right it I the title that had made me obsess about 5k!

It's a miracle to me that I've survived this far, so am chuffed enough with that. Will stop worrying that I'm too slow and try and enjoy it again!

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