Increasing Distance

[MandiV]

Morning Campers!

So I’m sympathetic to all the folks who plaintively say “but I’m doing this and I can’t get to 5k”

I’ve consolidated my 30 mins after some messing about on the IC with a dodgy knee that is still an intermittent problem but I really can’t shift beyond 3.6 ish k in 30 mins - I’ve done a couple of Parkruns but my PB is sub 50m (just!!) I like being a runner and running outside but have made arrangements to join a good gym over the winter and to run on a treadmill so some tips and links please - I found the tips about knee exercises v helpful btw so thank you!

[Dexy5 Graduate]

Hello Mandi, as you have graduated why not move to the bridge to 10k community where there are many people who run further than 5k who can give you advice?

[steviej99 Graduate]

Hi MandiV. Training for pace and distance takes time and patience. I'm doing C25k after lapsing 10 years ago after training for a 10k. I trained for 6 months mostly on a treadmill. Increase your time or distance each week by no more than 10%. Pace comes naturally as you accumulate those running miles. Mix up your runs with some shorter slightly faster runs. Do one long slow run a week, that's when to go further

Follow a beginners 10k programme. When you get to say 7k your 5k will seem so easy and that's when the faster times come! Slow and steady as always and avoid injury and fatigue. Worked for me anyway!

[IannodaTruffe Mentor]

Have you read the guide to post C25k running? healthunlocked.com/couchto5... which was written to answer your question.

[UnfitNoMore Graduate]

If you’re still running 30 minutes three times you can put 9 minutes on that this week (so 30, 30, 39 would work) safely. The longer run will increase your endurance . If you’re doing two 30’s and parkrun it may be best to start working in terms of distance... so then 5k + 3.6x2... say that’s 12 and you can then start adding 1.2k weekly. The other thing to vary your running and have a look at pace is to do a 1k and go faster than you’re comfortable with, week after try 2k the same way. Then endurance still goes up, and you get used to running a slightly faster tempo.

[OKES Graduate]

Hi MandiV - I was in a similar place to you about 2 months ago and thought I’d never get past the 3.6k but did a few “Stamina” runs with the app and persevered now doing 5 in under 40 mins and have increased up to 5.5k. It takes time but you will get there. 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

[MandiV in reply to OKES]

Thanks Okes - which app are you using there look like lots!!

[OKES Graduate]

Hi MandiV - if you google C25K stamina podcast you can download- I found this great to get me to the distance- let me know how it goes !! 🏃‍♀️🏃‍♀️

[MandiV in reply to OKES]

Downloaded planning to try it on Friday!!

[OKES Graduate in reply to MandiV]

Great best of luck !!

[MandiV in reply to OKES]

Tried it this am - lovely and will skip the intro next time!

[OKES Graduate in reply to MandiV]

Glad it worked- thinks it helps to be listening to someone telling you how to continue- 🏃‍♀️🏃‍♀️🏃‍♀️