5k in 30 mins?

[cantrunbutwillrun]

Hey everyone! My wife and I have reached week 9 and are so proud of ourselves! Never imagined comfortably running for 30 mins non stop.

Any tips on actually reaching 5k in 30 mins? I ran 4.07km in 30 mins, need to find energy for another 1km...

[Tasha99 Graduate]

90% of people don’t get to 5k in 30 minutes on graduation. It took me another 5 months. Some people never do it.

[cantrunbutwillrun Graduate in reply to Tasha99]

I hear you. I wanna be a part of that 10% though 😏

[nowster Graduate in reply to cantrunbutwillrun]

I did precisely 5km in 30 minutes when I graduated... and ended up with a twisted ankle and shin splints. I spent four weeks not running, which included two physio visits.

I was doing around 4.7km in my early week 9 runs. There's absolutely no way you're going to hit 5km from a base of 4.1km without hurting yourself.

There's no need to run 5km to graduate.

[cantrunbutwillrun Graduate in reply to nowster]

Thanks for the advice. Injuries suck, so I'll take my time. I reckon I can do 5k in 35-38 mins though. My best 5k was in 40 mins, so would like to do that. I foolishly threw myself in at the deep end when I started running 2 years ago by doing my local parkrun! Great community but I really wasn't ready for it. But I keep going and went from completing it in 50 mins to 40 mins... Then I got injured and couldn't run for ages lol.

But I know so much better now. I have better running trainers and clothes, and the c25k plan is such a great guide. Naturally, I'd like to be able to run a parkrun 5k again, and ideally beat my PB. But I've got to take it each run at a time 😌

[LouiseA Graduate]

Well done to both of you! I wouldn’t even worry about the 5k in 30mins... you’re both running for 30 minutes and that’s amazing! We graduated in September and have never reached 5k in 30 mins, but we ran for 30mins a few times a week through October to consolidate and have started the Magic Plan and we are getting a bit quicker the more we practice. You’re both new runners, and the most important thing is to keep on running, don’t compare yourselves to anyone else, or set arbitrary targets for yourselves and make sure you carry on enjoying it. Well done and happy runnings 🏃🏻‍♀️💥

[cantrunbutwillrun Graduate in reply to LouiseA]

Thanks for the encouragement! We are super proud of ourselves. I do have to temper myself and not go overboard, but getting to 5k is a good goal for me to have.

[Bambi2020 Graduate]

I graduated this week and was also just over 4km at 30 mins. I really wanted to get to the 5k too but I had read (I think it was) Nowster’s post that said he pushed for 5k on his last run and injured himself and was out of action for a while. I wasn’t willing to take the risk of injury so I took it slowly and carried on past the 30 mins gently and did the 5k in 38 mins- not fast but it satisfied that part of me that wanted to achieve that final bit. Even then, I took an extra day to recover from doing that extra 8 mins before I did my first consolidation run.

[cantrunbutwillrun Graduate in reply to Bambi2020]

Good advice - thank you!