i Would say, I am a 54 year year old, woman runner, who cares for a severely disabled person.
I graduated from 5 k quite a few months ago, and the most worrying thing for me was my timing. But as I was advised it would come with more running. Out of the question.
So I did two park runs and one park walk. The way I improved on my 5 k is by joining a group , dark in the park, which is once a week in the night time, and going for one other run. I can now do about 8k, but at my own pace and my own time. I have a goal in mind which I’m training for which is a race for life, in July. Also another park run in October, then that’s me done for this year.
I have now met two new friends who are ten and twenty years younger then me, who do races , runs etc every week, which obviously I don’t do. They leave their personal best for these things and park runs, and just do a gentle run with me. I tried to keep up with them but failed, now it’s definitely my own speed