I graduated on 22nd June running 4k and have only ran that distance since. The route is usually take is quite hilly. Today's was more flat with only 2 inclines. It is a park run route and although I knew this I didn't go with the intention of running the full 5k as I knew I could "only run 4k" or so I thought!
My question is do I keep going with the 5k 3 times a week or should I alternate between the 4k and 5k runs? I never followed a consolidation plan after graduation I just ran 2 to 3 times a week for 4k or 30mins which ever came first. I'm conscious that I have jumped 7 mins in running very quickly and I don't want to push myself to hard and end up injured. I feel OK, no real pains to speak of. I'm thinking the 4k was maybe a mind thing more than a physical thing?
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Blue_runner
Graduate
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Congratulations and a great time for your first 5k.
Most runners swear by the 10% rule for weekly additional running. So if you were running 2/3 times 30 minutes that would give you 6/9 minutes to add... 7 is good then... and that may well let you answer your own question as you have little extra to play with while keeping the injury risk down. I’d have a couple of relaxed 30 minute runs now... and if my aim was to go to 3x5k, next week I’d run 30 minutes, 5k, 5k and the week after I’d hit my goal. Check that... I’d run 5k, 30 minutes, 5k.
UnfitNoMore thank you so much! U have put my mind as ease, I will definitely follow ur advice for the next few runs. Then go 5k each run after that! 🎉🎉🎉I can run 5k!!
Sounds good, I will do that thank you! I know everyone says it but I actually didn't think I would get to 5k, I thought 4k was my limit so I'm delighted 🙉
I think I will draw that line lol just to see what it looks like. Great idea!
Maybe one day you’ll run the line as half of an out and back too 🤣
I put a circle round my house on a map with 5k radius and was impressed at all the places I could actually get to, of course I then realised that some of those places were more like 6-7k by road! That got me thinking as I live near a motorway that’s almost exactly 5 miles long... so I had to run 8k, then 16k of course... just pleased I don’t live near the M1 🤣
Hey good to see you keeping going. Over on the bridge to 10k there is the magic plan which is set up for time or distance.
3 runs per week a 30 minute run a short run and a long run. The long and short runs change weekly in a similar way to c25k, but the 30minute is a constant. The aim is to get you running up to 60 minute. Now you may not want to run that time but the basis of the plan is a good one.
I am doing the distance variety of the plan, I run 5k at the beginning of the week and the sort run on Friday with the long run in the middle. It’s working for me thought you might like to take a look and see if it helps.
Congratulations on the 5k btw that is a good time too 👍
You've just proved how much hill running can improve your stamina and fitness. If you can continue with the hills, you'll be rocking it when parkrun starts again!
I never thought of that, I was about to ditch that route altogether but maybe I need to keep it in there somewhere.... Thing is I can't go any further (to bring it to 5k) without having to add another hill or 3 in ther which I dont think I could mentally handle 🙈
Hills aren't my favourite, but they are good training. You can always run up as far as you can and then turn around and run back down. The next time you try it, see if you can go a bit further.
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Still going...
I must keep going , I must keep going ... 
did it! But do I qualify to graduate?
Need a bit of help with motivation! 
Finally managed 30 minutes running - But not 5k, where do I go from here...
