Graduation, but only achieved 3.2k....

I graduated this week, but only cover about 3.2k in 30 mins ☹️ I’d like some advice on what to do next as I would like to get to 5k (and perhaps more) in time.

[Ourkel Graduate]

I am the same Tracey well done for graduating! Sometimes I have to take a step back and realise I could never have ran 3k before 😂

I have had some lovely advice on here for next steps and podcasts to play to improve speed and strides. I don't have a link but hopefully someone will post one on here!

But honestly you have done amazing!

Xx

[AlMorr Ambassador Graduate]

Congratulations on graduating, well done, you now can run several 30 minute consolidation runs before you think of what you want to do next, try the Stepping stones podcasts with Laura which are pace, speed and stamina, they should help you to run faster, just Google "Stepping Stones Podcasts",

[Hidden in reply to AlMorr]

Thank you AlMorr, will give it a go!

[Hidden]

Hi Tracey. Don’t worry about distance and time just now, that comes after consolidation. Spend a few weeks consolidating your 30 minute runs now and you will gradually see a difference in both your strength and stamina and you may perhaps see that distance lengthen out gradually too.

With roseabi’s help, a few of us have been using a bridging plan to help us towards the 10k plan. It makes running 5k your first goal and then merges gradually into Magic10k plan. It is basically this:

Week 1 & 2 - run 1 20 minutes, run 2 30 minutes, run 3 35 minutes.

Week 3 & 4 - runs 1 & 2 as before, run 3 40 minutes

Week 5 & 6 - as before, increase run 3 to 45 minutes, and so on.

I’m in week 3 and run 3 is my next one during which I hope to do 5k.

I make the 20 minute run my fast one to build up speed and stamina.

The consolidation posts are also great for ideas and advice.

Good luck!

[Labrador06 Graduate in reply to Hidden]

Thank you for this advice,I’ve just completed wk 9 run 3 today and will have a go at that after a few consolidation runs.😀

[Hidden in reply to Labrador06]

You are welcome and congratulations on your graduation run!🥳

[Labrador06 Graduate in reply to Hidden]

Thanks 🙏

[Dtay1978 Graduate]

Hey that’s great, you’ve completed the program, distance will build over time, I was only doing that in my final week. Time really doesn’t matter. Congrats 🥳

[Couchphoenix Graduate]

If you’ve got a Fitbit or something similar, set it to let you know when you’ve reached 5k, go at a slow steady pace, don’t worry about the time just concentrate on keeping going, that’s what I would do......it’s just a suggestion, but trying to hit 5k in 30 is really hard. I set my Fitbit to let me know at5k and it was taking me 37 mins or so originally, but Pb is now 31:14.....Good Luck 👍

[IannodaTruffe Mentor]

Have you read the guide to post C25k running?