Graduated but disheartened

[Scram]

I graduated last week and all through the programme I concentrated on the times I was running rather than the distance. On my first consolidation run I checked my distance and I'm running about 3km in 30 mins and putting my all into it. I know I've come really far but I have no idea how to work towards a 5km run in 30 mins. I'm pretty disheartened as it feels unobtainable. Any suggestions on how l improve to work towards a 30 min 5km would be welcome.

[Emsworth19 Graduate]

Good morning, I graduated last week too, did my first post run yesterday. I use map my run app and instead of the time it tells you the kilometres, I kept on going till it said 5k but you could maybe use it to work up to 5, maybe stop at 3.5 then work up to 4, eventually getting to 5k. It tells you your pace too so you could slowly improve that over the weeks. Don’t be disheartened, it takes time I guess but you’ll get there 👍🏻

[Dolly14]

Don’t be disheartened- your now running for 30 minutes which is a huge achievement- keep running for 30 minutes at a time for a few more weeks. Then instead of using the run/walk principle add some short sprints into your run and then go back to your usual running pace - this will then increase your speed and help you achieve your goal. Try park run - running in a group/race environment also helps x

[damienair Graduate]

Don’t be disheartened. 3 months ago you could not run for 1 kilometre. 3 months ago you could not run for 30 minutes. It took me 18 months running after graduating from C25K before I could consistently run 5K in 30 minutes. You have only just started. Run for 30 minutes 3 times per week for a couple of months so as to build up your running legs. Then start extending your runs to 5K. Forget about time for 5K. A great way to gauge your progress is to start doing Parkrun on Saturday mornings. You may have to run and walk to get to the finish line , but each week you can work at coming back and improving your finish time.

Damien

[Scram Graduate in reply to damienair]

Thanks. That sounds like a good plan

[Painterabstract Graduate]

Me too! Had planned to do my first park run this weekend but I think it’s too ambitious. I reckon it will take me 50 minutes to run 5k and I’ve only ever run for 30. Also it’s going to be extremely hot on Saturday so I’ve decided to give myself more time and not stress about it.

[damienair Graduate in reply to Painterabstract]

There is no need to stress about it at all. Some people run it all. Some will walk it all. So there is nothing wrong with running and walking your way around. Don’t put it off, go on Saturday and enjoy it. The atmosphere will pull you around. There is nothing to fear.

[Scram Graduate in reply to Painterabstract]

I feel the same! Glad to know I'm not the only one but I'm sure we'll get there in the end!

[Markco93 Graduate]

Firstly massive congratulations on completing the program and being able to run for 30 minutes. I don’t have the exact statistics, but only about 10% of people manage 5k in 30 minutes by the end of the program. There is an excellent FAQ on next steps, but initially take a couple of weeks of consolidation at 30 minutes, vary your runs, try some different routes etc. Then follow the 10% rule, you can extend your run by 10% or less each week. There are also some excellent podcasts on the NHS site called stepping stones which concentrate on speed and stamina. Different people take different approaches, but in general you will gradually improve as you run more. Don’t concentrate on the number, just enjoy running for a bit 😀

[Scram Graduate in reply to Markco93]

Thanks for the support. Much appreciated

[Stephen_UK Graduate]

Don’t be disheartened. Very few of us were at 5k when we graduated;

healthunlocked.com/couchto5...

Just keep running and your distance and speed will both steadily improve.

[backintime Graduate]

I didn't graduate running 5k either. I worked up to 5k during consolidation (but not in 30 mins 😂). At this point I would love a sub 40 min, which I am working towards, but not there yet). I believe it will come. I chose to work on distance instead of time and joined the bridge to 5k programme after 3 weeks on consolidation and have since run one more 5k and a 5.5k. It will come. Just keep making your legs stronger and improving stamina and then you can work on pace.

[Windoze Graduate]

Aye up Scram..ahhh consolidating your runs...a favourite subject of mine...

Firstly...awesome work on graduating. Secondly very few people hit 5k in 30 minutes straight away. It takes time.

A recommendation here is to now look at structuring your weekly runs to improve your times and build up your stamina for those quick 5k runs...

Firstly going out each run and trying to run hard and fast to reach that 5k is a mistake and will most likely lead to injury.

You need to build up to this. Say you do 3 runs a week. Run 1 is short say 3k and a quicker than normal pace. (Tempo run)

Run 2 Do intervals, farleks, speed sessions, start hill training. Mix this up each week.

Run 3 Long and SLOW. Slightly longer than your current long run (30 mins).

This I would aim for a 5k to start with. Then add a little more each week. Or do 30 mins. 35 mins. 40mins. Steady progression is a must. This is a slow run. Slower than your "race" 5k

Keep that up for a month or two then go hit your local park run. See how you get on. If you want more info hit me up with a PM or find me in the HM Strava group.

I'm loaded with interval sessions I love them, happy to help if you need.

When I first finished c25k my 5k was about 37 mins. I'm now about to go below 24 minutes....

[damienair Graduate in reply to Windoze]

I fully agree. I also did this method. My first Parkrun was 39 minutes and as a result of this type of training plan I’m now down to 26 minutes. I’m starting speed training again so as to get below 25 minutes.

Damien

[notquiteretired Graduate]

hi Scram, please dont be disheartened about not yet reaching the magical 5 k, I graduated nearly 2 weeks ago and still only do 3:8k but feel increasingly better after each 30 mins run I do so feel in time it will come👍 Considering I didnt run for 58 years I am prepared for it maybe taking a while to achieve and content to feel fitter for the present 😊

[Scram Graduate in reply to notquiteretired]

Thanks. Good advice.