What's The Way To 5K

[Oldishrunner]

I'm soon completing a month of 30 mins consolidation runs with a typical distance covered of 4.2K. How do I get to 5K? Legs too tired to run run faster, so increase time or distance? Either way by how much (5, 10 or 20?!%)? So far steered clear of injury so definitely don't want to go there. Any advice, experiences or thoughts welcomed.

[IannodaTruffe Mentor]

Have you read the guide to post C25K running? healthunlocked.com/couchto5...

It explains the recommended 10% rule on increasing training load.

[Oldishrunner Graduate in reply to IannodaTruffe]

Thanks. I'll have a look through it.

[Dilmark Graduate]

I don’t think it matters if you increase time or distance - effectively the same if you are maintaining the same pace.

From your numbers you need to get to around 36 minutes for 5k. I’m not an expert - however all the advice I’ve read says do not increase weekly distance more than 10% - if you add a minute a run you would get to 5k in 6 runs (2 weeks?) - and would be well under the 10%!

Having said all that I think you might achieve 5k now if you drop your pace and soldier on - some years ago (not on couch25k) I was struggling to get to unbroken running beyond around 15 minutes, and entered a 5k (November Morun as it happens). It was a pretty big and crowded field and I started slowly as that was the pace around me - and was enjoying this so stayed st that pace as the “crowd” thinned (/left some of us behind!).

Was delighted to not only finish without a walking break, but feeling I could have done a lot more!

[Oldishrunner Graduate in reply to Dilmark]

Thanks for your very full response. I'm thinking of just increasing the time slowly over a couple of weeks,in case all I do is run slower, and wait till the distance is up to 5k. Thanks again.