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Couch to 5K
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How to increase time running after graduating

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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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. 😊

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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

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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.

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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!)

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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.

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Welcome. Enjoy the run.

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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...

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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...:)

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

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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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