Consolidation 7 - First 5km attempted and done!!

[Kish247]

After what has been a few weeks of not running much (twice since the 3rd compared to during C25K whenI was running every other day), I thought I'd push myself from my comfortable 4km runs and up it to 5km which i'm pleased to say I did!

It's not the fastest but the pace was about the same as a 4km which i'm pleased with. So 5.01km in 45:25s which was a pace of 9'04"/KM.

For improving pace, I think I'm just going to need to continue running 5km every other day/every 2 days and I'm sure the pace will improve through that and walking on non-running days - any other advice other than just giving it time?

Anyone else finding the early morning runs trickier now that kids are back at school and it's getting darker later? Today I ironed school uniform whilst having a banana beforehand for the first time so I think this is my new routine

[Instructor57 Graduate]

Well done on that first 5k 😬👍

A great achievement !

This might sound strange but if you want to improve your pace then doing long slow runs will help as well !

Running slowly makes faster runners 😬👍

[Kish247 Graduate in reply to Instructor57]

Thank you

When you say longer, is that longer than 5k once I get comfortable doing them ? I see you've smashed a 10ker!

I was thinking of going faster on shorter runs but I dont think that's the way forward thinking about it

[Instructor57 Graduate in reply to Kish247]

Faster on shorter runs is good, 👍

Mixing up your runs will help your base pace !

I try and do the following 4 different runs (with 1 or 2 days rest depending how I feel)

1 long slow run (you could base this on time rather than distance)

1 comfortably paced 5k

1 shorter quicker run

1 quicker 5k

I don't do this in any set sequence except avoiding the 2 quicker ones one after the other

[Kish247 Graduate in reply to Instructor57]

I'll give it a go! I'm going to do 3 more 5k's and then try your method. Mixing things up is definitely something that will help me keep motivated, similar to the c2k5

[Instructor57 Graduate in reply to Kish247]

Yes, that was also my thinking .

I think I did about 5 or 6 5k's first then started mixing things up out of boredom but I have noticed my comfortable pace now is quicker 😁

[Kish247 Graduate in reply to Instructor57]

Full of cold at the moment (Daughter got a cold 2 days after finally returning to school!) so missed the run yesterday and decided to download a 2k run on the Nike app and run a bit faster than normal and managed to improve my pace by 40 seconds which was nice!

[BradC Graduate]

Good to hear how you’re doing and that you’ve achieved the 5K! I completed C25K a couple of weeks after you and I’m hoping to get to 4 km in 30 min regularly, but I’m following all the advice to run slowly and just enjoying the ability to run comfortably, so I’m just short of that. There’s no need to hurry - I’m sure gradually building up your strength and stamina will work.

[Kish247 Graduate in reply to BradC]

Good going ! I'm in no rush at all but I will increase the amount of runs in a week again as I've stopped going as regular (which is 100% more than I did before the programme though )