So after a couple of weeks of trial and error last Friday, I decided that if I wouldn't be able to run faster to get to 5k within the 30 min time limit, I'll then endure more time and complete the 5k in my own time.
I'm tired but it feels good, at least now I have that goal, keep doing 5k runs, the time might or might not improve itself. So far so good.
BTW I'm listening to Murakami's "What I talk about when I talk about running" and I'm enjoying it profoundly.
How is everyone else doing?
Well done for your 5K runs! 👏👏👏👍
Are you doing a slow run, at easy conversational pace once a week? I seem to remember it was suggested to you and to gradually increase the time spent running. I’ve been doing this for about 6 weeks now, and am running 10K in about 90 minutes. I’m already seeing improvements in my pace.
How are you varying your runs?
Wow!! I just don’t think I can go slower than this at the moment I sometimes even sing ( only bits and badly 😂) . I’ll try to do a very slow and easy even shorter maybe one on Friday as I am quite tired. I wasn’t sure to run less than 35 min as I don’t want to send the body the wrong message? I don’t know if that makes sense?
Yes, I understand! When I say slow, I mean at a pace of 9‘ - 10’ /km. Really slow. I started with 45 minutes and went up to an hour, then 1hr 15 mins, then 1 hr 30 minutes. It does wonders for increasing your stamina and core strength. It really is a revelation.
For my other runs I do one shorter session of speed work and one 30 minute run. I did extend that one this morning because I wanted to have another go at a 5K - and I knocked 7 minutes off my previous time. So it works! 😀
I came to the same conclusion, so plodding along adding time, will get to 5k, at some stage! I've read that book, it's excellent! Happy running 😊
Hi 👋 StarkeyGo, I have opted for the same as you and we run around same pace! Feels good doing the 5k my plan is to consolidate for 2-3 weeks and try to get my pace down a little more each week.
Someone told me that running slower for longer was actually better for you and ultimately also burned more calories (as you are exercising for longer)... This was in response to me saying how much I HATED running even after a year of it it wasn't getting any easier.
I was always doing 5k in 30 mins, my fastest time was just under 27 mins - my problem is I am too competitive & the Park Runs were making me push myself too much.
The point my friend was making was that finishing each run feeling like I was going to die was never going to endear me to it...
I've slowed down now (not doing Park Runs has helped me 'permit' myself to do this), generally 5k takes about 35 mins & is so much more comfortable - I now don't dread each run nearly as much!
Do you NEED to do 5k in 30 mins? Is your 36 mins of running more beneficial than measuring the distance?
5k in 30 mins and 15 seconds
Yay! First sub 30 min 5k! 
It's all over!!!! Graduated ✔ 5K ✔ 30 mins, not quite ✖
Couch to 30 mins! Not 5k. Feeling cheated😥
