How best to reach 5K

[VJ75]

Hi everyone,

I've completed the podcasts and done can comfortably run for 30 mins but am covering just under 4km (or just over 4.5 km if I count the warm up and cool down walking). Should I be aiming to run faster or longer to reach 5km?

Any advice appreciated.

Thanks,

Vivienne

[Fionamags Graduate]

You're doing great the way you are. If you are consolidating then after a while (sround 9 runs) you can slowly start building up running time. See the Magic Plan on Bridge to 10k. You can use that as a guide to increasing time. That's what I did and I reached 5k at 42 mins. You'll be faster than that. With time you will get faster and may crack the 5k in 30 mins but it will take time. The interval training helps with that - check out the c25k+ podcasts.

[VJ75 Graduate in reply to Fionamags]

Thanks : )

[Speedy60 Graduate]

Your doing brilliantly already - but longer, definitely longer! And only by 10% each week.

If you want to run fast (personally, I think speed is overrated), you must first run slow to build up your strength and stamina. Every third run or so, try some sprint intervals to push yourself to the limit over shorter times. Or try hill reps, they have the same body conditioning effects.

Mostly though, just enjoy! 👍

[VJ75 Graduate in reply to Speedy60]

Thanks 😊

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

Don't try to run faster at this stage, just increase your duration using the 10% rule as mentioned in the above guide.

Consolidation is recommended before pushing on.

Keep running, keep smiling

[VJ75 Graduate in reply to IannodaTruffe]

Thanks for the helpful advice.