I have finally completed it, at probably the 4 or 5 attempt, (I normally end up straining a calf or achilles because of impatience, try to go to fast, and simply not taking the right precautions)
I like to think I've have leaned a few lessons along the way.
I'm a bit heavy (BMI currently = obese), and I'm trying to do something about it but I weigh quite a bit more than I did when I played on the wing 30 years ago.
So I warm up for 5 minutes on on a non impact exercise machine before I start, then gently stretch the parts I know can be problematic, then I start, and after the warm up walk, I jog slowly and try and focus on my breathing.
It currently takes me about 37 minutes to cover the 5K, but it's a big achievement to do it without stopping, and as I slowly reduce my weight and my fitness improves ..., well at the end of the day does the time really matter, who am I trying to beat.
Completed my first park run on Saturday and looking forward to doing many more.
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darktier
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Many congratulations. Patience is the skill we really need to progress safely, as you’ve sadly discovered. When the time does come to work on pace, it’s not every run... 75-85% of elite athletes mileage is at a comfortable pace, and if it’s good enough for them, it’s good enough for us! Eliud Kipchoge was speaking about his training a couple of weeks ago and I was surprised to read that he runs at 9:30/mile often, partly because that’s about my best 5k pace, and partly because he runs marathons at 4:30/mile tops! Slow gentle running develops the endurance and aerobic capacity we need for the speed sessions and race days. To put your 37 minutes into perspective, that was the time for my first 5k too. I was delighted with that time. Who are you trying to beat? Just yourself... maybe once a month you can have a go at lowering that parkrun time, in between you can have some nice relaxed parkruns of course.
Anyways, celebrate well and enjoy consolidation and your future running adventures
Congratulations on your graduation. And well done on your 5K’s. I lost 2.5 stone in weight earlier this year. I’m in or around a healthy BMI now. I still go up and down by a 3-4 lbs. It made a huge difference to my running, it became easier, much more enjoyable and as a result I got faster. As I got faster I became more determined to shift the weight. Well done to you for all you have achieved so far. I wish you every continued success.
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W6R1 - a good way to start the week
Learning to be my own Laura
Learning from my mistakes 
week 6 day 1 - lessons learned
