Where's the 5k?

[Jigglemooce]

So, a few months now since I managed to run for 30 minutes without stopping, but haven't run as much ch as I'd liked to b cause of injury. Sprained a muscle in my leg which laid me up for a few weeks and an injured ankle also put a hold on things for a while but, over the summer holidays, I got back on the treadmill. Wasn't sure whether to go back to the programme as I am a creature of habit naturally but just decided to get on it and see what happened. Five minute warm up walk then started running slowly. Got to 30 minutes and then walked for 5 minutes. Cracked it. So I am repeating that at the moment. All that changes is the speed goes up each week so that gradually I hope to run fast enough to get to the 5k mark. This is today's progress including the warm up and cool down. Any other suggestions as to how to get there?

[Beastie_MCCXIX Graduate]

For me, I could never run a 5k in 35 mins including walking, so for me I had to run for longer 40mins to get to my 5K.

The only answer to do 5K in 30 mins is increase your pace, if that is not acceptable increase your run time to hit the 10K.

[Oldfloss Administrator Graduate]

Why not, since you have been consolidating the 30 minute runs, try the C25K+ podcasts.. they are great for variation and running discipline

[Cliff_H Graduate]

You need to build up those running muscles and that takes time. You'll find by running further your pace for 5k will improve, it doesn't have to happen in 30 mins and in fact a sub 30minute 5K is quite an achievement for many here even after years of running.... slow down, run furtherm build up endurance and speed will come, throw in fast intervals when you feel comfortable.

[Cliff_H Graduate]

Oh and also, you could sign up for parkruns if not already doing them. I find the company, adrenaline and just being in the thick of it makes me forget the aches and pains and run a bit faster.

[Sandraj39 Graduate]

A I agree with the suggestions above -,keep your pace steady (that way you avoid injury) but gradually extend your running time until you hit the magic 5k. Good luck 🙂

[davelinks Graduate]

You don't nessacarily have to speed up to reach 5k, but just think about going on for longer... Ah, I just said virtually the same as Sandra!😁 Great minds and all that!😀

[rolysmate Graduate]

yes I think the answer is to run on a little longer to get to 5k and then as you continue to do this your strength/pace will improve

[damienair Graduate]

Yes totally agree with Cliff. Parkrun is great. Each week you will get a time, and as you get stronger you will see your times improve. There is also a lovely friendly community and social aspect to it each week. It's the reason I keep running.

[Irish-John Graduate]

My fastest 5k ever was 33:27. But I figure I was never built for speed anyway.

I'm happy enough going for distance and stamina - getting to first 5 miles and then later to 10k was VERY gratifying and I love that nowadays on any given run 5k is so attainable even if it takes me longer than 30 minutes

Speed or distance ?