After graduating a month ago, I finally decided to start my fitbit on the start of my run and not include the 5 minutes walk either side. But a combination of bad eyesight and bright sunshine 1 guessed, and 4.6k was the result. I waited a day and was really looking forward to trying again, this time a very disappointing 4.2k. To add to my mood, when I came in my partner looked up from his PlayStation and said if you want to run 5k you'll have to run a bit further. Thanks to his advice and 3rd time lucky, i now know it takes 38 minutes, but I going to keep up the programme and see if I can get that time down.
How long does it take to run 5k: After... - Couch to 5K
How long does it take to run 5k
There’s more to lowering your time than running your distance. When I ran 3000m, I would jog 4K, do some 200/400/800m speed work, and do plenty of recovery runs. Going long gives you endurance, speed work gives you power. One app I’ve seen work is Nike Run Club. If you feed in your long run as 5k and the time you did it and your “race” as 30 minutes and the distance you did it in last, it will build you a varied plan running at different tempos to be ready for a 5k “race” on a date of your choosing. Just running 30 minutes or 5k will get you there, but not as fast. Beware though, if you choose a date six months away, this app will have you running 10 miles straight 😂
Thank you that's really good to know, maybe best to refocus on why I stated this programme in the first place. Not sure about 10 miles though 😁
Any decent plan will have you long run once a week or so, Nike like to kick your ass lol
Usually double race distance is sufficient, unless you’re a marathon runner where double race distance is insane!
Keep the plan on Nike down to six weeks and it won’t get the chance to extend your long run too much.
I think less than 1 in 10 people complete c25k able to run 5k in under 30 mins. I graduated with a time of 32.09 and it has taken me another 7 weeks to get to 29.38 (yesterday!) i did some sessions using the nhs choices speed podcasts which are intervals to build your pace and that certainly helped to increase my speed. It takes time. Then I look at my local park run times and see the racing snakes doing 16-17 minutes...onwards and upwards! Good luck!
Well done on your under 30 minutes😁😁😁 Thanks really good to know that I'm not in the minority.
I definitely didn't graduate with a time of 30 mins or less for my 5k! My best time has been 34 on a treadmill and 35 outside
I'm not even aiming to run 5k in 30 mins. It won't happen. I can't run at that pace. However I will run 5k in about 40 to 45 mins and I will be so happy. It doesn't have to be about speed. For me it's 5k in whatever time I trundle along at! 🐌🐌🐌
Don’t get hung up on the 5k in 30mins thing - you might do yourself an injury. The run should feel like it’s a fun thing, and not stressful. Ps my graduation runs was a 5k park run in 30mins and I tore a calf muscle doing it. I find 5k in 40+ mins a lot more enjoyable 😅
Hi, good advice I did exactly the same thing, now I can't run at all. Did you take long to recover?
I’m doing recovery runs - as slow as I can and that seems to work. I’m also cycling and stretching as much as I can to keep everything moving. However my left calf is still a bit swollen so it’ll be a while I think before I can get up to a good pace again.
Ouch sounds worse than mine, but I'm trying similar things. Can't run slowly for long before it starts hurting so walking and gym exercises (calf raises etc) seem to be working for me. I think time is the main thing though.
Yes walking and running helps - listening to your body and getting the distance in at a steady slow speed is my plan at present. I find music at around 130-140 bpm (e.g. trance / gym music) helps me slow my pace and lengthen my stride - I can feel it working those calf muscles which I need to get stronger 💪😎
Distance comes with time.
My PB 28.22 but can take as long as 32 mins. My average is 29 and half.
30 min 5k is 6 min per kilometre.
Interval training and hills help you with pace. It also depends on your route.
My graduation run was 35.23 for 5k and as others have said 30 mins is a big ask if you haven’t run before. I’ve continued to do 3 runs a week (it’s only been 2.5 weeks mind you!) and this morning did 33.46. No conscious technique but am trying to change pace a bit so I think the advice about intervals is good. It’s just so blooming hot in the Dordogne even early in the morning 😫 Good luck!
Graduated in April. I’m still only down to 31:33. Very frustrating, although I count my ParkRun which is 5.2k. I feel like I’m be never going to do sub 30.
Took me year after graduation to get sub 30 5k.
I did my first Park Run this weekend and completed the 5k in 38 mins which I thought wasn't brilliant. When my friend said it was a good time I thought she was being polite but having read this I see that is quite a normal time and that the 30 mins needs to be worked at.
After two years my best time was 32.01 at a parkrun, but I am more like 36 to 38 minutes on my solo runs. I just like to run for 40 to 50 minutes and the distance doesn't matter to me.
Good to get advice from someone who's been doing this for a couple of years.