Couch to 5K
54,924 members87,441 posts

Consolidation week 1, run 1

Hi all, I’ve just finished my first post-grad run. 😀 I only managed 4.5K in 30 minutes but the weather isn’t very helpful today 🌞🙁 so it’s not surprising!

I’m pleased I got through it in one piece and there’s always next time! 🏃‍♂️🙂👍

Cheers everyone, safe running and keep hydrated! 😊

19 Replies
oldestnewest

Well done! Only! Can you imagine nonchalantly saying 9 weeks ago I ONLY did 4.5k in 30 minutes 😂😅😎

4 likes
Reply

No, if you put it like that it puts a whole new perspective on things! 😀 I hadn’t thought of that so thanks - it’s cheered me up a bit 🙂

I’ll wait until it’s a little cooler to try my next run, or at least find somewhere with a bit of shade 😎😉

3 likes
Reply

I ONLY did 4.3k in 30 minutes today so you beat me 🤣😅😎☀️

1 like
Reply

We both got through it, so that’s the main thing! 😀 They keep saying it’s not a race, but can’t help being competitive, even if I’m only competing against myself! 😉🙂

2 likes
Reply

So true isn't it? We have to keep reminding ourselves how far we've come.

Reply

Yes, we do! I certainly struggled early on but I’m here now and very pleased overall. 😀👍

I know my breathing is a lot better and I feel more energetic 😊

1 like
Reply

Hmmm, you do realise that at that pace you're sitting at 5K in just over 33 minutes eh, not too shabby at all... for "bad" day! 😁

Reply

Am I? That’s not bad at all then 🙂 Thanks for letting me know! 😊👍

I’m coming back next time more determined than ever to beat my record 😀

2 likes
Reply

That's what keeps me going to 5k - I know my pace for the last km and when I get to 4.5 I divide that by 2 and see where it would take me, it's funny how I can always push the last 3 mins that way, knowing it'll see me through to a 5!

For your pace I just divided the 30 mins by your distance, 4.5 and times by 5 = 33.333. Average pace that run 6.66 minutes per km.

I'd take that!!!

Reply

Thanks, I’ll bear that in mind. Of course Strava tells me my pace but I hadn’t thought of using it like that. 😉 🤔It might just be the help I need to get to 5K regularly! 😀👍

1 like
Reply

Nothing wrong with that time David, it will come down as you get stronger, daft as it sounds the more miles you put in your legs the faster you will become, someone told me that on here and I've stepped mileage up and my times are coming down, hang in there

1 like
Reply

Thanks Guesty, will do! I can sort of see the logic of that, and if you say so then that’s good enough for me! Cheers

1 like
Reply

I also tried to find run routes around me that started flat to get rid of the terrible first 10 minutes (something else picked up from this forum), do any of the hills in the middle of the run, then try and find more flat or down hill for last couple of k's and step it up if you can. If have an app called Endomondo (free) which lets me put a goal in such as 5k and it gives me an audible message for each k's time and what my goal time would be at say 5k and that motivates me bud. Best of luck.

1 like
Reply

That sounds great to me David. Did my first post grad run today too- the slowest 30 mins yet!😂😂

2 likes
Reply

Oh well, never mind. Just put it down to the weather 😊 I’m sure we’ll both do better next time 👍

1 like
Reply

Not sure I can blame mine on the weather as I was out at 6.00am!

Maybe more the gin I had last night!😱

1 like
Reply

Ah yes, that might do it! ☺️😂

1 like
Reply

Well done you! Slow, steady and enjoy:)

Reply

Thanks Old Floss. 👍 To paraphrase Tony Blair, my priorities for the next week are Hydration, Hydration, Hydration!! 😊🙂😂🤣

Reply

You may also like...