I graduated New Years Eve and have run 3 times a week since. I now want to increase my pace as I want to do a park run ( ran 5k once but not in 30 minutes!)
This last two weeks I have managed to shave off 3minutes from every mile but have started aching. All through the program I have been fine is this because I have increased my pace and distance? Do I just continue and ignore the aches or take extra rest days?
Also is there a program to follow to help me increase my pace sensibly as I really enjoyed the discipline of couch to 5k and miss Michael in my ear.
Thank you
Written by
Patchpet
Graduate
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Forget about 5K in 30 mins at the moment. Just continue to run 5K x 3 times a week for a couple of months so as to strengthen your legs and get some more kilometres under your belt.
What I do is run Monday and Wednesday, 5K each day and then Parkrun on Saturday morning.
Just do a Parkrun, forget about trying to achieve a sub 30 minute time. Once you do your first Parkrun you will get your first PB time. Then that’s your goal. Come back each Saturday and try to beat your own PB time.
To improve your pace extend distance for one of your runs and work on intervals for another run. But just enjoy the challenge and work at it in a steady realistic fashion so as to avoid injury.
That sounds like a good idea, my weekend run longer and my midweek runs start doing intervals for pace. I don’t want to have an injury but want to build on my 30 min runs thank you
You could also try running uphill. Running along on even ground will then become relatively easier. Get yourself along to parkrun. Many many people do not run sub 30 so don't miss out on the fun!
Thank you, though part of my run is uphill. Everybody says complete a park run they are great. I just don’t know why I am stalling! I have a few commitments the next two Saturdays so hopefully will pluck up the courage to do one the beginning of February.
Try the NHS Couch to 5k +. 3 seperate podcasts. Laura is instructing. Only problem is the music is not to my taste. The speed one is useful. I use in mid week and save a slow longer run till the weekend. For me increasing speed helps my stamina and vice versa. Good luck.
I am using this with great success, took 6 mins off my time in 2 weeks. Running to a set beat is hreat, just wish there were lonher tracks than 35 mins
Just go to park run and don’t worry about the time, run at your normal pace and shave seconds or minutes off each week? I did my first in 37, and 34 this week. It really doesn’t matter if you don’t do 30
That sounds very fast to me. I ran 5k in 44 minutes which I was proud of as I am not a spring chicken! I would just like to be a little quicker as I know 5k in 30 min is not on the horizon for me yet!
I did my first parkrun yesterday (I’m on w5r1) and took almost 50 minutes. They were lovely and supportive - someone I’d talked to at the beginning even came and ran the last bit with me!
I'd echo what others have said - I do Parkrun every week and I'm at 46 minutes now... Everyone is very supportive and I'm not always the slowest. Have a look at the Parkrun site, where all the results are posted each week. You will be able to look at the ones that are local to you and see the range of results. I'm sure you will find you fit in just fine.
I checked my local one and lots were completing this in 20 minutes and 10 were slower than I am so a mixed bag. I am sure after I complete one I will wonder what I was worried about!
Yoy have absolutely nothing to worry about. It's definitely not a race or a time trial... it's extremely inclusive. If there are 10 slower than you, then you are a long way ahead of where I am.
Speed comes gradually by following a sensible training regime in which you spend up to 80% of your time running slowly, as described in the guide. Most recreational runners apparently spend too much time at a middle pace.......... you need considerably more time at an easy conversational pace and you need to learn to push really hard (intervals or fartlek) for the remaining 20-25%.
You are a very new runner. My PBS for 5 and 10k came two years after C25K when I was running 20-30k every week.
Get the miles on the legs and the pace will improve.
Thank you, as usual wise words. If I follow that program then I am sure my aches will go away as I am consciously trying to go faster and not the easy paced run I used during couch to 5k.
Oops, logged in on a phone, which no specs on ! click on his picture and look at previous posts,
Lots of reading, even more with the links,
Great link with a calculator for the different paces, long run, tempo etc,
I made the same error, trying to run fast every run,
Even the top athletes run 80% of there runs at a slower pace, it builds stamina cardio and endurance, it takes the pressure off too, you actually enjoy your training runs,
I completed my 15th Park run yesterday there are nearly six hundred runners,
for the majority of them, I start at the back and run at a comfortable pace, slowly weaving through the slower runners, I really enjoy the run,
My first one was a fairly fast pace, it was before I had the knowledge, I only had one pace, that uncomfortable feel like I may die pace ;(
I ran the next few as training runs and have twice moved further to the front, and successfully targeted PB,s one just under and one just over a minute
Thank you. I have found it hard to judge how to run after couch to 5k. So following another podcast will help. First run of the week tomorrow so will look forward to it now
Just started week 7 this week and did my first park run last weekend, our local one is quite challenging but I did it and in less than an hour. This weekend we went for another local park run on a nice flat seafront and did it in 48 minutes (not the slowest). I recommend you just go for it it's a great experience and you can only improve from one run to the next 👍
Hi. Let's not forget the programme is designed to run for 30 minutes, don't expect to run 5k in that time. Maybe some can but I would imagine many can't. As someone said earlier run your first parkrun at a sensible pace to suit yourself. That will be your PB. Just over a week ago I ran my first and it was 37.38 and I was absolutely thrilled with that. Take it steady and take each run as it comes. Good luck 😀
Thank you and 37.38 is fast! I have committed myself to the first one in February now so watch this space, will I be last? Complete it under 45min? Or just run sensibly
The good thing about Parkrun is that once you have signed up you can turn up at any event. If you don't feel ready then nothing lost. I ran Normanby Hall in North Lincs with my daughter. We just plodded along and she was so proud that I managed without stopping. I am trying to run twice during the week and a parkrun on the Saturday. Being retired does help with daytime running. Enjoy your first parkrun, they really are wonderful and it's not about being last it's about being there. My advice would be to just run within yourself and whatever the time it will be your best run ever!😀
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