Can’t get to 30 mins for 5km

[Doris8]

I have been jogging for a few years but still can’t get 30 mins for 5km. Fastest is 37.12 but that was a struggle. Did a 5 km today 39.39. It’s always the first 1km that I seem to loose it on 8.30 m/k thereabouts. Playing catch-up on the rest of the 4km. Always tired and can’t get breathing right on first 1km. Maybe it’s an age thing being 64. Probably shouldn’t be running as hard as have severe osteoporosis. Anyone else have the same problem on their first couple of k’s. don’t feel fresh just out of breath and don’t want to stop and walk if can help it.

[Helm108 Graduate]

Your pace is the same as mine (you're a little faster actually), and I've made my peace with not running 5km in 30 minutes right off the bat. And really, it's a bit of an arbitrary number anyway! I certainly don't think it's the general average! I know the vast majority of C25K graduates don't go that fast at the point of graduation, despite the name.

For me, I'm happy just to be outside and enjoying myself, at my own pace. Maybe I'll start training towards a faster 5K pace at some point but that's perhaps one for spring.

I saw you have a Garmin watch, have you tried the coaching plans?

[Doris8 Graduate in reply to Helm108]

No never tried the coaching plans. Did the 32 k challenge 12 days 20th dec to 31 at dec. where do u find them about on Garmin?

[Helm108 Graduate in reply to Doris8]

Hopefully it's available with your watch. If it is, you can find it in the mobile app: click the menu icon in the top left hand corner. Under the 'Training' section there is an area called 'Training Plans'.

You can choose a 5K plan, enter your target time (perhaps split the difference and aim for 35:00 for starters?) and there are guided workouts that help you towards your target time.

[Doris8 Graduate in reply to Helm108]

Will have a wee look at it. Thanks

[IannodaTruffe Mentor]

Are you trying to beat your 5k pb on every run?.........if so that is probably the reason why you feel you are not progressing.

It is recommended that you spend 80% of your running time at an easy conversational pace to build the solid aerobic base required to run faster and further, then spend 20% of your time working on pace, using fartlek or intervals. Most recreational runners spend far too much time at a middling pace, which is not as productive to your development, so not enough slow pace running and then not pushing hard enough when doing speed work. If you do the above for a month, then have another attempt at your pb, I would be surprised if you don't see an improvement.

5k in 30 minutes is a totally arbitrary distance/time combination and signifies very little. Many who are a fraction of your age would be happy with your time of 37 minutes. Is there a particular reason why you want to achieve 5k in 30 minutes?

If you are out of breath in the first kilometre then you are running too fast, even if you are attempting to break your pb on that run.

You might benefit from reading the guide to post C25k running which goes into greater depth about these issues healthunlocked.com/couchto5...

[Doris8 Graduate in reply to IannodaTruffe]

No just that I have been running for a few years now and don’t seem to get any quicker, especially the first couple of kilometres. Maybe I run off too fast at the beginning of run . Thank you for the reading guide will have a look at it. Wonder why they say 5 km 30 mins or is it ur just trying to run 5 km or 30 mins complete running without stopping.

[IannodaTruffe Mentor in reply to Doris8]

You can run for as long in distance and duration as you wish..........nobody says you have to run 5k in 30 minutes.

[Doris8 Graduate in reply to IannodaTruffe]

Will do what I am comfortable with and will have a look at the reading guide as well.

[Rennur Graduate in reply to Doris8]

I graduated recently. My first 5K on Saturday was 43' 43''. I don't think I will get to sub 30 minutes for a very long time, if ever. But I will get to 10K by late spring/early summer.

Building up to a sort of 80/20 scheme, and if I put in the miles (Kms?) and do some speed interval training, I am sure I can get that time below 35 minutes (30 minutes does seem tough though!)

[Doris8 Graduate in reply to Rennur]

Well done on your first 5km. Great time. Don’t think my bones would take 10 km runs. Good luck x

[Magellan Graduate in reply to Doris8]

Pretty much anyone capable of running for 30 minutes non stop is capable of running 5k. For most people all it takes is spending an extra four or five minutes on a subsequent run each week until you’re there. The programme gets us to 30min, which puts us in a position to take ourselves to 5k. (If we want to, not everyone does.)

[mango37 Graduate]

I can’t achieve 5k in 30 mins either but varies between 34 and 35 mins but run is on flat which helps. I would rather gradually increase distance than worry about time.

[mrrun Graduate]

You need to become comfortable and confident running slow in order to be able to run faster. Slow builds your base, your stamina, your cardio. As you get stronger you'll naturally start running faster. How fast? Well, that depends on myriads of factors. 5K in 30 mins sounds great but in our recreational world of amateur running all that is really important is that you run in comfort, injury free, and happy within your abilities.

[Doris8 Graduate]

I am going to do a few runs in a slower pace to build up my stamina and that will probably help my breathing as well and up my intake of water.

[Hidden]

Couple of years ago I also ran (I stopped when winter came and did not restart until recently). I ran much faster than I run now and my best time on 5 km was 40 minutes. I just could not get a better time, I did get more kilometers though. I was very proud to have ran 7 km one time without any walking breaks. Unfortunately I stopped running, also because I disliked running.

Now in November I restarted with C25K and I graduated just 3 runs ago. I have not yet been able to reach 5 km, because I will now remain at 30 minutes for a good while until my body feels it's easy. If I calculate my distance on 30 mins now, I take a guess that I will need about 46 minutes to reach 5 km now.

But does it matter how fast you are? It doesn't for me. What matters for me is that I am running (of jogging for that matter), that I am doing something active! 😀

[whibbles Graduate]

Some great advice above and 5km in 30 min really is the gold standard for those of us in our sixties ! For me being able to run regularly without injury is more important to me than running fast but I do understand your frustrations. In my four year running history, my most enjoyable and fastest runs have always been either parkruns or running with someone and I can't do that at the moment. Well done for running with severe osteoporosis.

[Doris8 Graduate in reply to whibbles]

My partner runs as well but a lot faster and won’t run with me as says to slow. He feels like he is walking to my jogging so just go on own and not having to compete. Keep it up. Going out later on this nice frosty morning x

[LottieMW Graduate]

I’m a relative newbie...started C25k at the beginning of August.

Graduated with 3.34km for my 30 minutes. I’ve continued with various consolidation plans, and can now run (jog) non stop for 60 minutes. I don’t do that every week though. What I *do* run every week is a 5km...fastest ever was 47 minutes.

It’s not about speed...it’s the “doing”. I’m chuffed that I can go out and run a 5km at the age of 65...

...so well done you!

[Doris8 Graduate in reply to LottieMW]

Thank you think I will try and build up to 60 mins distance doesn’t matter. Take it slowly . X

[LottieMW Graduate in reply to Doris8]

If you want a plan for that, you can head over to Bridge to 10k...JuJu’s Magic Plan...and use the timed version 👍

healthunlocked.com/bridgeto...

[Doris8 Graduate]

Thank you all for your replies it makes all the difference hearing your views. Going to run as I feel and not trying to try and compete and compare with partner . Everyone’s different.

[LottieMW Graduate in reply to Doris8]

Indeed!

[Peter44 Graduate]

Hi, been reading all the replies to your post, just run for yourself, forget that 5k, 30 mins target, keep it slow, and you'll find it much more enjoyable!

[Joemink]

Don’t worry Doris your times are about the same as mine and I’m several years older than you. Your times are acceptable. Breathing’s difficult for me too. Try to relax more and try stomach breathing through the diaphragm and take your breaths through your mouth. I think if we can do 5 k in under 40 mins. that’s OK. Hope this is helpful.

[Doris8 Graduate in reply to Joemink]

Yes did a 5km this morning never went as fast .Did it in 43.03 . Took it easier. Thanks