week9 run1, but not 5k

[Ailsa2]

Just completed and feeling pretty happy, never thought I would get this far. But although I ran for 30 mins, it's not 5k, and I really want to do 5k as my goal is to join parkrun. Any tips please?

Ailsa

[JennyH10 Graduate]

Well done on getting this far!

Maybe just finish week 9 as it is and graduate first then plan yourself a 5k route and just see how long it takes you? Once you can run for 30 minutes straight surly you can then run a 5k even if it takes you longer? Then maybe try the next lot of podcasts which are meant to help with speed and stamina? That’s what I’m planning to do anyway 😊

[Amandana]

Woohoo!! 30 minutes of running! That's great! By the end of week 9 you'll have 3 of those under your belt and you'll definitely be able to do a parkrun It'll most likely take you longer than 30 minutes, but I think that's the norm at the end of this programme from what I've seen on the forum here - most people take more than 30 minutes to do 5k. But like JennyH mentions, you'll then be able to train to get that time down.

[AnnieW55]

As has been said, the aim is to graduate by doing 30 mins of non-stop running (despite the programme's title). A survey done on here last year showed that getting to 5k in 30 mins was the exception.

You don't have to run the whole 5k at Parkrun, although I understand your desire to do so. Many people walk the whole way, taking up to an hour or walk/run. Some Parkruns are faster than others and there is a volunteer tail runner at all of them so the "competitors" are never last. Sign up and have fun, there really is no pressure to do it in 30 or less unless you put it on yourself. Why not go along to your local one and check it out before you run or you could volunteer too so you can see how it all works.

[CatMo13 Graduate]

Well done on your run. When I did my second run of Wk9 I was up to 4.5k... on graduation day I just ran an extra 8 mins and made it up to 5k ...but as others are saying don’t push it if you don’t feel ready.

[WalkingWithLabradors Graduate]

Ailsa2, I ended in W9R3 on an actual Parkrun to make it special. I wasn’t reaching 5k at that point; just 3.5k at most. Once I’d got my graduation 30 mins run done I continued jogging and walking to the 5k finish. I started off in the middle and ended up one of the last under 50 mins BUT I DID IT!!!! You will too! 👍🏻

[MikeJones68 Graduate]

Just keep at it and enjoy your running. Running for 30 minutes is a huge achievement, and once you can do that and can keep on doing it 2 or 3 times a week, you will see your pace improve. I have knocked 6 minutes off my 5k time since graduating in January!

[IannodaTruffe Mentor]

Maybe time for you to read the guide to post C25K running healthunlocked.com/couchto5...