Ran 5K

[RunnerLCA]

So I graduated on Wednesday since then i’ve kinda done my own thing, Friday I ran as fast as I comfortably could for 5 mins, then walked for 4, ran for 4, walked for 3 etc.... just to try to increase my speed. Then today, I warmed up and then ran for 5K which took me 37 minutes, then cooled down. I thought it would take me a lot longer but really proud that I ran for 37 mins non stop. I think I will begin the 5K+ podcasts now.

My aim for my 5K in March is 35 minutes so any tips on slowly increasing my speed, nothing drastic would be great! 😃

[Sophia1712 Graduate]

Well done! sounds like great interval training. Where are the 5k+ podcasts found please?

[RunnerLCA Graduate in reply to Sophia1712]

Thanks! You can find them here : nhs.uk/live-well/exercise/c... 😃

[Oldfloss Administrator Graduate in reply to Sophia1712]

On the HU site...but they are intended for Graduates with a couple of weeks consolidation under their belt...the Speed and Stamina ones are challenging

[Sophia1712 Graduate in reply to Oldfloss]

Thanks Oldfloss. I am forward planning. Definitely not going to be trying too hard too soon!

[Oldfloss Administrator Graduate]

Well done... but give yourself a bit longer before trying the + podcasts.. they are tricky and teach us a lot about the discipline in our running.Tried too soon they are difficult to get to grips with

We advise a couple of weeks consolidation as your running legs are only just building up. New routes, shorter routes.. 30 minute runs and some longer runs too.... then have a go at the podcasts

[RunnerLCA Graduate in reply to Oldfloss]

That’s great advice thank you, I’ll make sure to wait a couple weeks first then. 😁

[Oldfloss Administrator Graduate in reply to RunnerLCA]

It is just that sometimes folk try them a tad too quickly after Graduation, and are disappointed, because they are challenging... we need to try to keep you happy and safe, ( Yes...I do worry too much :))

[RunnerLCA Graduate in reply to Oldfloss]

It’s great that you care enough to warn people, I’ll certainly street clear until I’ve had some time to enjoy my skills learnt so far 🏃🏻‍♀️

[Johnnylewis Graduate in reply to RunnerLCA]

Don't know if it's been said but just go and enjoy running for the next few weeks with no plan. Try and do your 3 runs each week and enjoy them. After that you could turn 1 run into a small interval run. You can push your pace slowly up. The main thing which I probably didn't heed is that it's not a race. It takes time and patience. You must enjoy in it tho.

[damienair Graduate]

Congratulations. The first 5K is a great feeling. You’ll smash that 35 min no problem in March.

My advice would be to just get used to running 5K for a few weeks. If there is a Parkrun close by give that a try. It’s a great way to gauge your progress. Over time as your body gets used to 5K your pace will naturally start to increase.

Another way to increase pace is to make one run a week an interval session. So start with 1K as a warm up, run the second kilometre at a 7 min/km pace, your target pace, relax and slow your run for the 3rd km and run the 4th km again at a 7 min/km pace and then run your last km at a more relaxed pace. Over a few weeks you will start to get used to running at a 7 min/km pace. Then warm up and run 1st, 3rd and 5th kilometres at a 7 min/km pace.

But I bet by then you will be well able to run all your 5k in 35 mins.

Damien

[UnfitNoMore Graduate]

Congratulations on that 5k. You probably don’t need to do much to get the time down in the next two months... run easy, do a speed run here and there and maybe extend a run towards 6k. Mainly just consolidate where you are and have fun!

[RunnerLCA Graduate]

Thanks everyone for your great advice. I’ll certainly be trying out some of the tips 😃