First run since graduating.....only managing 4k

[Ruthy180]

So I can run (just!) for 30 mins but only manage about 4k. So, to reach 5k do I:

a) run increasingly longer until I reach 5k, or

b) stick to 30mins and try to run faster?

Any advice????

[Bluebirdrunner Graduate]

Hi Ruthy, well done on Graduating 😊...

There is a post about what to do after Graduating which may help you...

You don't need to run faster, many of us didn't manage to run 5k when we graduated. By keeping up the 30 minute runs you will get stronger and can start to increase your runs by a few extra minutes when you feel ready.😊x

Have a good read of this link.

healthunlocked.com/couchto5...

Ask for your Graduation badge here..

healthunlocked.com/couchto5...

[Ruthy180 Graduate in reply to Bluebirdrunner]

Thanks Jan-now-runs. That's really helpful.

[MarkyD Graduate]

Jan gives great advice.

Forget all about running faster or for a longer time. Just keep running 30 minutes, 3 times per week until you have it all consolidated and 30 minutes doesn't fill you with dread. You'll just naturally then run for a little longer, until suddenly you are running for 5km. Once you can run 5km, you don't have to run 5km every time you go out. Run for 20 minutes once a week to make sure that you don't over do it.

[misswobble Graduate]

Just run incrementally longer, just 10% increase per week, no more.

You can't speed up til you're stronger and that takes time. You'll get there by gradually running longer using the ten per cent rule. You'll have fun too as you chip away at those distances. I loved it! Going from 5 to 10 k was my happiest bit. I got stuck about 7k but you push through if you keep going.

There are things you can do to help get stronger. Cross training on your non run days can be anything, swimming, walking, gym or home exercises, dancing, zumba etc etc

Have fun!