How to increase time running after graduating - Couch to 5K

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How to increase time running after graduating

Bevacevans profile image
10 Replies

Hi All,

I am now 1 week after graduating and about to complete a 5K Race for Life in a weeks time. I am only running 3.5K in 30minutes so I’m getting worried as to whether I will be able to finish it. Does anyone have any tips on how to increase running time once reaching 30 minutes as I think I might manage this better than increasing speed.

Many thanks, Bev

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Bevacevans profile image
Bevacevans
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10 Replies
Ripcurlrana71 profile image
Ripcurlrana71

Hi Bev. You could walk/run? By walking some of it you will rest your legs, get your breath back and keep going for longer. 😊

Bevacevans profile image
Bevacevans in reply toRipcurlrana71

Thanks Riocurlrana. I think that’s what I’ll have to do although I was keen to try and run the full 5k to prove to myself I could do it, but I know that’s not realistic in a week!

I just wondered if there was a plan that should be used to gradually increase time running that follows on from C25K. Do you know of anything?

Thanks

Ripcurlrana71 profile image
Ripcurlrana71 in reply toBevacevans

You could slow your pace right down so you can cover the 5k. I don’t know of any plan to increase distance apart from consolidating runs.

Don’t worry about the time just look at doing 5k runs and by doing a few your time will hopefully start to come down.

Longer term by increasing your distance will improve pace which In turn should decrease your 5k running time.

Phew!! 😊 Hope this helps Bev.

Jay66UK profile image
Jay66UKGraduate

You look like needing a bit less than 15 mins more to complete. I would do a walk-run like Ripcurlrana71 suggests. Run 30 or 33 minutes (adding 10%) then walk and run the final bit to cross the line. There will be lots of people much slower than you. Promise.

(Longer term... My post-grad programme was building my last run each week by 10% so it went up by 3 then 4 minutes each time which took me up to doing 5k. But that’s about 3 weeks away for you and no good for next week!)

Bevacevans profile image
Bevacevans in reply toJay66UK

Thanks Jay. Alternating running and walking to the finish after completing 30 min run sounds good. I’ll definitely try the 10% increase every week and then hopefully I’ll be able to join Park Run.

Thanks for your help.

Jay66UK profile image
Jay66UKGraduate in reply toBevacevans

Welcome. Enjoy the run.

sallenson profile image
sallensonGraduate

Either slow down from your usual pace or run/walk it. Don't go out too fast. Enjoy the day. Any RfL gets massive support - the crowd may well get you through the last km. So just think of it as 4K with cheering and you're there.

Have fun whatever you do...

Oldfloss profile image
OldflossAdministratorGraduate

Just run for thirty minutes and walk the rest...or walk/run the whole 5K...This is a fun run.. and loads of folk will walk i, run it, hop or skip it. Just go.... relax enjoy the run and know what a fabulous thing you are doing...:)

Bevacevans profile image
Bevacevans

Thanks all, appreciate all your advice. Feel a bit better about not being able to run the whole thing now!

Cazzajambo profile image
Cazzajambo

I did pretty muddy last month and jogged at start across start line walked the rest n jogged across the finish line. There was a group of 4 of us and one was injured so we stuck together n walked took us 1hour.07 min had to sue for obstacles too. I've also done park run n walk jog the 5 k. Have fun and don't try to pressure yourself too much. Xx

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