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
Written by
Bevacevans
To view profiles and participate in discussions please or .
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?
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!)
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.
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.
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...
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
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.