How to prep for 5k

[PRamos]

Hi, I’ve managed to run for 30 minutes, but I am very far from running 5km, any tips for increasing pace?

[UnfitNoMore Graduate]

Welcome and congratulations. Slower running builds fitness, which is the key to going faster. Speed also comes from strength and endurance. The best way to reach 5k right now would be to gradually increase one of your runs until you reach it.. so you could go 30, 30, 35 on your next three runs, 30, 30, 40 the week after etc. This way when you hit 5k, you will have further increased fitness, strength and endurance.

There’s also things like interval runs, fartleks, and tempo runs that will get you used to a faster pace over a shorter duration. To do this we need to mix our runs up, and there’s an excellent tried and tested plan over of the Bridge to 10k forum which would get you moving in the right direction.

All of the above needs the 30 minute run to be a comfortable run... if it isn’t yet, or if you’ve just completed the plan, some consolidation work is highly recommended... just keep running the 30 minutes until it becomes easier.

Hope this helps.

[PRamos in reply to UnfitNoMore]

Thank you, it makes sense, yes!

[PRamos]

Thank you, very helpful! Will do as you say

[IannodaTruffe Mentor]

You may find this guide to post C25k running helpful healthunlocked.com/couchto5...

[Chezjmc Graduate]

First of all brilliant and huge well done to you. I graduated a while ago and it takes me 36 minutes to do 5k , I may never do it in 30 who knows! I do 3x3k runs and 1x5k run a week . The 3 k runs I try to run a bit harder and faster on , to attempt to get fitter and the 5k I just try to enjoy and complete it. Over 3 months I have knocked 2 minutes off ( was doing 5 k in 38 mins). It had come naturally by becoming fitter doing the slightly faster 3k’s. I read the forum still to give me motivation. Hope this helps. You have to do what works for you .

[MoliJ Graduate]

Well done. I recommend you look at Ju Ju’s magic plan on the bridge to 10k. I have been doing it for three weeks now. I am following the timed plan. I like it because it mixes the runs up in a week and gives you something to work towards. I too cannot run 5k in 30 mins, it’s more like 40. I am hoping my pace will increase as I run more.

[JAT58 Graduate]

Well done! I’ve just completed too and can do 3k in 30 mins. I think the advice here is spot on. I decided to try the C25k+ stepping stone run this morning. The pace was much too fast for me! So I’m going to focus on 30 min runs with one longer run as suggested.

[Belushi Graduate]

As with others posting here I was also way off 5k when I graduated, and so I added a few minutes to 1 run per week until I got to 5k (in about 40 mins), I just ran what my body was comfortable with. Very gradually distance and pace has increased. Now I run at least 5k 3 times a week, though normally these take about 32 mins. I have done 30 min ones but at 52 it takes a little longer to recover if I go too quickly.

[R1954 Graduate]

After all the good advice above, here is how *not* to do it: think 'I should be able just to add on the remaining distance ...', and end up straining your hamstring. Fortunately, I had sufficient good sense to pull up, walk home and take a few days off. However, I should have heeded all the comments about the number of runners who overdo things after graduation. (Am writing this trying to cool down after first decent run in a fortnight!)

[PRamos in reply to R1954]

And I read your post and within 4 days had hurt a calf muscle, not even running, and now can’t run.... will have to go back to 20 minutes jogs by the time I’m well...

A bit frustrating....

[R1954 Graduate in reply to PRamos]

Yes, something I did not fully anticipate about the whole running experience was the random nature of key aspects: one good/bad run being followed by an equally bad/good run; sudden aches and strains that take an apparently ridiculous time to sort themselves out ... along with all the positives, of course. Hope you get back to full power before too long!

[hamit Graduate]

Slow and easy run 5k get used to the distance speed comes later. Get the distance under your belt first. My first 5k at 72 was 50 mins now at 73 my PB is 36 mins. So give it a try, I used Strava and some ear buds to monitor my progress thru the run and later got a Garmin watch. Good luck

[PRamos in reply to hamit]

Wow! That is super impressive! I’m 45 and am super proud of my 30 minutes running, but you are pretty amazing!

[hamit Graduate in reply to PRamos]

And you will be as well, just give it time.

[mamzelle Graduate in reply to hamit]

Hi Hamit thank you for posting ... it has given me hope ... i have just completed my very first 5k in.... 48 minutes... but did not feel like celebrating as i felt very disappointed with my time... but now i realize that at 66 years old it is amazing to have run (albeit extremely slowly) for such a long time !!! so my plan is to continue and enjoy my next 5k for what it truly is... a MIRACLE !!!

[hamit Graduate in reply to mamzelle]

Yes just keep plugging at it, speed will come. For what it worth my time is now 33 mins 33 seconds at 73 years. For most runs just set your own pace and enjoy it. Miracle is an understatement.

[PRamos in reply to mamzelle]

What made you start running mamzelle and Hamit?

[CathinMoz]

I'm so glad you asked this question. Finally downloaded a programme that measured the distance to find I am running very slowly - I think I actually go further in my 5 minute warm up and warm down!!!! Am in week 8 so am also unlikely to get there by the end of next week but some good tips there - will keep going.

[mamzelle Graduate]

covid-19... no work...being furloughed... the lure of the empty roads and tracks !!! i had tried jogging some 10 years ago but sustained an injury (achilles tendon) ... pushed myself too hard... gave up... 11 weeks ago i downloaded the c25k app and i followed the plan strictly ... graduated 2 weeks ago, well short of the 5k target... and now i have a new target... to keep going and to enjoy the freedom of "running" ... i run extremely slowly (see japanese slow running on you tube) as i believe this is a good way of avoiding injuries. and although i am "only" 66 i would like to be running when i am 80 !!! now THAT would be a miracle...

[PRamos in reply to mamzelle]

That is my story as well. I’ve started c25k every 6 months or so, did well for a couple of weeks and then work and travel got in the way. With the lockdown I don’t have a 2 hour commute and no travel, so it’s much easier to stay on track :).