Advice needed

[Evie75]

I graduated the couch to 5k last year, and have done 5 park runs in 2019. But I can’t seem to run the full 5k course!! It’s a walk/run effort!! What should I do? Revisit the program again? I have completed the 5k park run in about 35 mins and would love to get it to 30mins but at this rate of going I won’t even get there!!

HELP!!!

[IannodaTruffe Mentor]

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

It offers advice on many aspects of running after C25K, including how to make it to 5k continuous running.

[Evie75 Graduate]

That’s great thank you! I’ll keep plodding away and hopefully I’ll get there!!

[Equi-geek Graduate]

Hi Evie! Take pressure off yourself for a bit. Your first goal is to be able to run the whole 5k, so slow down and forget the time (which is never accurate anyway without chip timing - and gradient changes and weather make a difference, as well). Do some strength and conditioning, perhaps run further at a slower pace in order to go faster on a ‘short’ 5k. Build up more slowly and you’ll enjoy it more and be less prone to injury. I graduated in July last year and am tantalisingly close to 5k in 30 minutes myself (31:51) but I personally know I need to lose weight and be stronger to maintain good form for the whole run. I once did a 5k Race for Life in 28 minutes with no training because I was 3 stones lighter! Even though I still can’t do 5k in 30 minutes, I did run the whole Great South Run (10miles) and I run over 10km once a week since the new year. My times are coming down. Strava helps with seeing little improvement too, so long as you do t let it rule your life!

[Evie75 Graduate in reply to Equi-geek]

Thanks, I just need to keep running and work up to a constant 5k. Just wish it was now!!

[damienair Graduate]

35 min 5K is good. Perhaps try a couple of mid week runs where you slow the pace down a little . Just break the 5K run down. Initially try running a little slower for 2.5K, Walk for 500 meters then run the last 2K. Do that 3 times a week for 2 weeks. Then try again at a slower pace running the full 5k. Once your used to running the full 5K start working on some interval training so as to pick up your pace for 5K. A lot of this is in the head. Your body can do it but your head is convincing you to stop. Your really doing very well. 5K in 35 mins with walking breaks is excellent. So your already doing well.

Damien