1st run after graduating ๐Ÿ˜€: So this morning I... - Couch to 5K

Couch to 5K

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1st run after graduating ๐Ÿ˜€

LadyBeer profile image
โ€ข10 Replies

So this morning I set my timer on the phone for 30 mins and ran till the alarm went off. Really missed my motivational chats from the C25K app though....

Managed 4.6K in just over 30mins but noticed my avg. pace improved from 7.25 my graduation run to 6.38 this morning.

Whatโ€™s the best way to tackle reaching 5k in 30 mins.

1) Run for 30 mins and stop

2) Run the distance of 5K and capture time

Not sure if there is a right or wrong way to get up to 5k in quickest time.

10 Replies
misswobble profile image

Well done. Itโ€™s lovely running as a graduate ๐Ÿ˜ƒ

Enjoy your free running ๐Ÿ™‚

Going faster means getting stronger. To get stronger means running slower Sad to say but there it is. Work your way towards 10k by ten per cently weekly increments Cross training could feature in your training now ๐Ÿ’ช๐Ÿ‘๐Ÿ˜ƒ๐Ÿƒโ€โ™€๏ธ

C25k+ Stepping Stones podcasts

In-house Bridge to 10k programme with our very own Ju-Ju

Then the Bridge to,10k podcasts with Sami Murphy

all free fun and hundreds of hours of training

See pinned posts for details

Whatsapp profile image

Unless you like running to time, I would suggest you start to look at running 5k routes and recording the time. Keep it up 3 times a week for the next few weeks and you will get stronger and your times will drop naturally.

Don't worry about moving up to 10k unless you have a desire to do so, it is not a necessity.

And yes running slower is good, but you still have to mix this up with fast runs otherwise you will just become a habitual slow runner.

UnfitNoMore profile image

Nice... very even pace there, thatโ€™s impressive just a few runs in.

The answer to your question is neither! Shorter and longer runs will develop speed quicker than doing the same every time. If you did do 3x30 minutes though and ran the first two deliberately slowly that would help.

Misswobble has pointed you at plans that will teach you all of this as you go through them.

Sadie-runs profile image

Hi Ladybeer! Firstly, do not put the pressure on yourself to run 5km in 30 minutes! There really is no need. Your first aim could be to simply reach the 5km mark, no matter how long it takes. Slow running builds running legs; push for speed too soon could result in injury (and I know this from experience!) I graduated without about the same distance as you for the 30 minutes. Next, I slowly added one or two minutes onto each of my 30 min runs, until eventually I got to 5km. (I think my first 5km took around 36-37 minutes.) I consolidated and played around with my runs for around 6 months, slowly building up strength and stamina, before deciding to train to run 10km. It has been such an enjoyable experience, and I can now run up to 12km. I have let go of speed as a goal, but am naturally finding myself getting faster the longer I run.

One thing I have learned from my year of running is patience. It truly does pay off!

Congratulations on graduating! Now you can have fun consolidating and getting stronger, and thinking about small goals to work towards.

Sadie-runs xx

Mayanow profile image
Mayanow in reply to Sadie-runs

I loved your comment. You make sense. Thank you.

Sadie-runs profile image
Sadie-runsGraduate in reply to Mayanow

Thank you. ๐Ÿ˜˜ I have learned a lot from a year of running, and am still learning. ๐Ÿ˜Š

Mayanow profile image
Mayanow in reply to Sadie-runs

How very wise of you. There's no ceiling in learning. That's so exciting right?

Iโ€™ve been gradually โ€˜speedingโ€™ (hahahaha!) up over the weeks since graduation. All except for my run yesterday which was slower as Iโ€™d had a week on the IC and I was taking it super carefully.

I am doing 1 x 4k, parkrun or 5k if I canโ€™t make Saturday, then the 3rd run of the week is another 5k which Iโ€™m gradually increasing by 0.25k per week. Without trying, my split times are reducing. Now Iโ€™m nowhere near 5k in 30 minutes (try 40 minutes ๐Ÿ˜ณ๐ŸŒ), but Iโ€™ll get there one day.

I agree with the others, thereโ€™s no necessity to reach 5k in 30 minutes. Itโ€™s all personal choice. Just run and have fun as a graduate! ๐Ÿ˜€

Very good stats! Well done. I wouldnt worry too much on the "quickest time" there. You are so close!

Good steady pace there! I did my first graduation run last night. I felt lonely without Sarah! I started the 5K to 10K app but think I need to consolidate the 30 min run. Maybe some tempo runs would be good to improve time?

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