Couch to 5K
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Getting to 5K is proving tough!

I am struggling to increase my time/ distance beyond the 30min graduation run. So far I have managed 4.3k in 33 minutes. 5K seems out of reach at the moment! I was hoping to complete a parkrun over Easter but I’m not sure that’s realistic at the moment!

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Have you read the guide to post C25K running? healthunlocked.com/couchto5...…….what-next in which I suggest that you just run for fun, without any pressure for a while, rather than worry about hitting any targets. They will happen when you are ready and not before.

5k is an arbitrary distance, and 30 minutes is an arbitrary duration. You have managed to run in excess of thirty minutes........ well done. If you increase your duration, as suggested in the above post, then you will eventually arrive at the 5k.

Many people walk some or all of most parkrun events, so you don't have to wait until you can run it all to take part.

Relax and enjoy your running, rather than being driven by arbitrary targets.

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Thank you. I think I am driven by numbers and targets! I know it makes sense to gradually increase and I’ll get there eventually. It’s good for me to still have a goal to work towards, it’s what keeps me going! Thanks for your reply.

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It will happen Julie...what you are doing is fine...no need to go any faster, find your comfortable pace and run nice and steady. You are getting stronger and will find you are able to add a little bit extra onto your run and get to 5k. It may be taking you about 38 to 40 mins, but you will be able to do it.

As far as Parkrun goes, you can always walk some of it if you need to, or by starting slowly and staying slow may be helped along by everyone and run the whole thing..

The time you can run 5k will be your time, not many people can manage it in 30 mins so soon after graduating. The more running you do, the better you will get...

Happy running 😊x

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Thank you, what a lovely reply and great advice. I really want to enjoy it at the same time as reaching my target when my body is ready to get there!

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your mental arithmetic agrees with mine. We are doing something right. haha

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Hi JulieG49, I'm on that particular path myself at the moment. I have struggled with 30 minutes let alone 5k since graduation, and as IannodaTruffe so rightly says, 5k and 30 minutes are completely arbitary. Because of various issues like the British weather, illness, and circumstances, I haven't really pushed much further on since graduating in November, so I'm still aiming for 30 minutes, though I sometimes do shorter and slightly longer runs.

I have managed 5k in about 37 or 38 minutes, and to be honest, it was fine, just like the difference between Week 5 run 2 and Week 5 run 3. From today's experience, it very much is about slow and steady, and you'll get there. The important thing is that you are running for over your graduation time. Speed really doesn't matter, I'm very sure that will come in time. So far this year, I can feel my speed and distance improving naturally without trying for that, just through regular running, so please don't fret!

Oh - and as for the park runs? I feel just the same! I have this fear of being left at the starting line. But - as soon as I've got comfortable with 5k runs, I'm definitely going to join one of my local ones.

All the best,

Neil

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Thank you, good to know I’m not alone and good luck to you too :)

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Thats great and plenty good enough for a parkrun.Go and enjoy it. You are running for yourself and whatever time you record and within your age band you score increased points. It is your bench mark and it can help you on your continuous improvement journey.

Just finish however or whatever,run,walk, even brisk walk only if you had to. Turn up and follow on and do it.With your times above , mental arithmetic you will finish in plus a one seventh onto 33 mins = 38 mins - 40 mins, that is a fantastic bench mark.

No world record on the first attempt, keep something in reserve.There are 52 in a year, give someone else a chance this week. haha

I do my first one this Saturday, I will be delighted with 40 mins, 3 hills 2 full loops plus a half lap.Do not forget your barcode pass for your time and they advise you to have a look at the plan of the course.You can just start slowly and follow.

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Thank you. Good luck with your first one! Mine is very local to me, pretty much where I train (although I avoid the hills!). I really want to be able to run the whole course but not sure why I’m putting that pressure on myself! It will be a good feeling to get one under my belt.

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I can completely empathise.I have wanted to do this now for three years but could not break through the barrier.

I was encourage to go and even just walk it, but no I would only go if I could run the whole thing. Now I know I can.But with hindsight I could have fed off the PARKRUN sooner.

It is a 50 mile round trip.🙈👏👏

Hey Ho. Happy days.

Good luck and enjoy it.

Slow and steady.🌟👏👏

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My advise would be to register for parkrun . Go along to your local one and have a look that’s what I did the first week . Speak to the proper who organise it or any of the volunteers they will put you at ease and answer any questions you have

You will find the encouragement from the volunteers and people watching will help . You will be running 5k with ease and confidence before you know it 😊

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Great advise if its on your doorstep.Brillant.If not the website does give all the advise you would need to get you there on the day and much more. Free parking, national Trust, etc etc. sat nav post code.

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Thank you. My local parkrun is where I train so I know the course, it’s a bit more hilly than my training route though! I’m looking forward to getting the first one done :)

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Years ago when I could run easily I entered a 5k run. I did all my practice on a treadmill and it always took me 40 minutes or thereabouts. When I did the run (on tarmac with hills and dips), however, the crowd and running with other people made all the difference - I smashed my record and did it in 30 minutes!

So, please, don’t be disheartened, it is possible. I think Parkrun will make all the difference to you x

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Thank you, I hope so :)

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