5K or 30 minutes?

[Evi2020]

Hi guys, I’ve been running regularly every other day since graduating at the end of May. But on a good day I can achieve 4.7 km (only managed this twice) most days 4.3km. If I increase pace I feel so tired and definitely cannot run for a second beyond 30 min. Or should I aim to reduce pace and be comfortable and increase the distance, which i think I can actually do.

Basically I don't know what’s better/ healthier to focus on?

Any suggestions welcome

[packersruns Graduate]

Hiya, I think this might help you:

healthunlocked.com/couchto5...

[Evi2020 in reply to packersruns]

Thank you 🙏🏼

[UnfitNoMore Graduate]

Drop the pace... relax... enjoy yourself. That’s the best way to run and the best pace to get you up to 5k. It’s so much easier to go to the distance rather than speed up to bring it to you. You could add 3-5 minutes to one of your runs weekly to get there, or you could start to follow the timed version of the magic plan on the bridge to 10k forum which would get you well beyond 5k. Once you have endurance over 5k it’s easier to start some speed work to get your 5k Pb down.

It’s healthier to take the slower approach and your muscles will develop faster (they’ll continue to develop for a couple of years at least) and it’s much more suited to summer running. As a kicker, the slower work makes for a faster runner anyway! mensrunninguk.co.uk/top-fea...

This is the approach I took on my way to HM... by the time I got to that start line my 5k PB was under 26 minutes and my 10k one was a tad under 52 (strangely in the same run) both of which I was delighted with. Now I’m happy running 5k in 32-38 again until the autumn when I’m planning to have a crack at the 10k one again.

Hope this helps.

[Evi2020 in reply to UnfitNoMore]

Thank you so much, this is really helpful and makes a lot of sense to me! Happy summer running!

[UnfitNoMore Graduate in reply to Evi2020]

Thanks. Marathons are spring and autumn for a reason, so when I thought about it the answer for coping in the heat for me was obvious... do what the pros do. So I’ll start the work to attempt my 10k PB at the start of August, until then it’s just chilled out running with no expectations... have to say I’m loving it, just hope not enough to delete the speed sessions from my 10k plan 🤣🤣

[Dtay1978 Graduate]

Sarah on the app always said that distance is the key to building stamina 😊

[Evi2020 in reply to Dtay1978]

😊 Yes, don’t know why I got so hung up on the 30 minute business. Thank you, I’m feeling more positive about it all now!