Running 5k instead of 30 mins

[Ourkel]

I am just starting week 8 and my goal is to run for 30 mins, I am 100% sticking to the plan but almost certain I won't reach 5k in the end (wish I had chose this as my goal to start) After completing WK 9 can I just go for it or is it better to increase each run gradually as the training plan does as to not over do it? (I know I'm getting ahead of myself but I'm really enjoying having these goals ahead of me as it keeps me motivated) x

[liam-1 Graduate]

Don’t worry about not hitting the 5K and as you said your self don’t get ahead just take each section of the app day by day week by week. I have been told by a few people already on here that the layout trains you to be able to run for 30minutes is f you can adjust speed or just keep at a steady pace that should be good enough.

Keep positive and stick with it your doing great 👍🏻

[UnfitNoMore Graduate]

If you want to go to 5k straight after the plan, then it’s possible to do without extending all your runs... I’d go something like 30,30,33... 30,30,36 etc until I got there... you’d probably be ok going up in 5s too. The rule of thumb is to only add 10% or less to your weekly running, so you’d have 9 minutes to play with... but I wouldn’t try to jump straight to 39, it’d be safe but also a big ask. Hope this helps.

Normally on graduation we advise a period of consolidation... so just running the 30 minutes at a time until it becomes comfortable. If you do want to go straight to 5k, remember to consolidate then.. so run 30,30,5k until they get easier.

[Ourkel Graduate in reply to UnfitNoMore]

Thank you that's really helpful!

[Blossom- Graduate in reply to UnfitNoMore]

Thank you infitnomore, that's really timely advice for me as I sit here with my morning cuppa contemplating my first consolidation run and what the future holds.🙂

[SweatyHettie Graduate]

Hi Ourkel - 90% of people don’t achieve the 5K at graduation ( myself included) and the aim of the programme is to build stamina to run for 30 mins. I have since got my 5K in about 40 mins but it took a bit of consolidation for me to be able to do that. I don’t hit 5K every time but I can feel that I’m getting stronger. I’m gradually increasing my time as the weeks go by.

Hope that helps - well done on your journey so far - I look forward to reading your graduation post!

[Ourkel Graduate in reply to SweatyHettie]

Thank you! I'm so excited, still got 2 weeks left but it's such an achievement and I'm usually an 'i can't do it' type of person but it's changed me mentally

[SweatyHettie Graduate in reply to Ourkel]

Then you’ve mastered the hardest bit.. I definitely think that once you finish week 5 it’s all about mental strength ( whilst the programme is physically preparing you for the longer runs)

I totally agree that running is a positive thing - and I was a definite no can do - in fact more a never will do- when it came to running but here I am still keeping going after graduation.. I think it’s that old 🏃🏼‍♀️🐛 that’s bitten me!

[Speedy60 Graduate]

Well done on your progress. 👏👏👏

Statistically, the most common time to get injured is in the first few weeks after graduation, so take it easy!

If you keep at it consistently, you will definitely make progress, but you need to get some long, slow miles in your legs to build strength and stamina.

Good luck 👍

[coronaclimber Graduate]

You don't say how far you are running in 30 minutes and that is really the key point in deciding whether to just go for it. As others have pointed out it is best to build up running time by lengthening your runs by a few minutes at a time , until you can run for 5K. On the other hand if you are only a couple of minutes short of completing 5K you could just extend your final run until you hit 5K. In my week 9 runs I was managing just under 5K so when I did the last one I set Runkeeper to tell me each kilometer and then just kept going until I hit 5K which was at 31:13. So I would say if you are 2 or 3 minutes short of completing 5K and you feel good when you get to 30 minutes go for it but if you would need to run for more than that it is probably best to build up to it.