5k Done 😁😲😁

[jessieb887]

Well it's official 5k is in the bag not in the 30 mins but I've run for 5k how do I now go about getting it done in 30mins?

[UnfitNoMore Graduate]

Congratulations... and that’s a very very good time for your first 5k.

There’s a couple of options for speeding your 5k up. First there’s the Bridge to 10k and Ju-Ju-‘s wonderful plan. Then there’s a 5k race plan. Both will probably take you to 10k, but the latter has more emphasis on speed over 5. If you can run 10 you should find you’re able to run 5k a bit faster.

[AlMorr Ambassador Graduate]

Congratulations jessieb887 on running your first 5k, I know how you feel as I ran my first 5K on Saturday morning, well done.

[damienair Graduate]

It takes time to get to sub 30 minutes for 5K. Firstly well done, you got a good time already. Spend a couple of months running 5K 3 times a week to build up your running legs and get comfortable at 5K. Try a few Parkruns as well. After a couple of months you will be not too far away from doing it in 30 mins.

For getting faster you will need to run 1 long run, 1 interval session and 1 easy 5K run per week. The long run should be between 7-10Km. Do this run on weekends. Intervals can be done by running 1Km at a faster pace 5:30 min/Km for 1 km, take a break for 2 mins and go again, repeating it 5 times.

I did this last year and it worked. I got to 29 mins for 5K.

My aim for next year is a 28 minute Parkrun.

But the main thing is to run 5K 3 times a week, you will naturally get faster. After a few weeks give Parkrun a go. Having a weekly timed 5K run is a great motivation for trying to beat your own PB.

Enjoy,

Damien

[Grandadmike Graduate]

That’s an amazing time for first 5k in my opinion. Mine was 5 minutes longer. Under 35 is my ultimate target. Fantastic achievement. Well done.