How to run 5k?

[jogawayfromSAD]

Hi there, I’ve come through 9 weeks and I’m amazed that was possible. I guessed I wouldn’t achieve 5k yet and turned out that was the case: I downloaded Strava for wk 9 run 3 and I was 4.2k. I’ve done 4 consolidation runs, all keeping at 30 mins and have seen my distance go down for each one then I put in extra effort today and ran 4.7k and am pleased. But what’s the strategy? Keep at 30 mins for a couple of months and see if my time creeps up OR start inching up the time to achieve 5k?? My calf muscles are aching but nothing else is so am not too keen to push up the time but after a couple of months I would like to!

[UnfitNoMore Graduate]

Nice running, especially today. Varying the running pace really helps, which it sound like you did accidentally this week! In general it’s better to go to the distance (ie run a little longer) than to try to get the distance to come to you (running faster) as you’re less likely to pick up an injury. You’re pretty close so it’s not going to take much on top of what you did today.

There are a few ways to achieve this, you could add 3-5 minutes a week to one of your runs until you get there. You could start the magic plan on the Bridge to 10k forum here, which will vary your runs up with a 30 minute, a short run, and a long run each week... here you can use the short run to go a little quicker and get used to a new pace. Or, there are other plans out there, including 5k race plans that will also have you running a little further once a week.

Starting any of these is good, personally I like the magic plan, once your 30 minute run is comfortable, for me that was two weeks, for others it’s a little longer and only you can judge this.

Hope this helps,

Happy running.

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

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

Keep running, keep smiling.

[a_in_gsr Graduate]

personally I don't think our bodies like us upping the pace too much... you'll get faster as you run more!! distance is key here

[Speedy60 Graduate]

The choice between pace and distance is a false one - if you want to run faster, you must do lots of slow running first. This will give you the headspace to improve your form and allow your body to make the adaptations you need for speed. Gradually increase your distance by no more than 10% each week. Once you feel comfortable and confident, add an interval run maybe once a week, plus a good hill run or two and you'll find your pace will increase naturally.

Good luck

[Satsuma1 Graduate]

I graduated today and didn’t manage 5k either. I plan to increase the time I run first until I reach 5k and then up the speed to try and get under 30 minutes. I’m also going to vary my routes to include more hills. I’ll get there eventually!

[Reggit Graduate]

I graduated at 4.4k and over the following weeks upped one of my runs to 5k, then another etc.

5k time for me dropped from approx 38mins to 34mins. Not been able to drop it any further, so decided to take on a 10k plan, only in the second week so will see how it goes....

[Jamesfan73 Graduate]

I graduated on Saturday, and just kept going until I hit 5K. It took me just shy of 43 minutes. I will never run 5k in 30 minutes!!

[John_W Graduate]

Inching up is by far the best way to go. Extend your C25K to Weeks 10, 11, 12 etc in the same way.

A Week 10 might be 3x 32 mins, Week 11: 3x 34 mins etc etc.

Or... just extend 1 of the 3 runs by 5 minutes a time. Lots of possibilities.

BUT... you WILL get there!

[jogawayfromSAD Graduate]

I am so happy to get all these kind responses - thank you so much- it is so reassuring to read that other people go through the same questions- so there are a good few options to me and I don’t feel so alone- that’s brilliant, many thanks! It’s extra good to have this feedback as today I was feeling flat as I didn’t make my 30mins, I flaked at 20 mins- I had other things on my mind and I was so nearly home but I feel I let myself down. Gotta get up and carry on fresh in two days time.