Can I enter a 5k virtual run?

[Gemsy83]

I'm on week 7 of couch to 5k and doing fairly well.

I have been invited to a virtual 5k run this weekend. I am a very slow jogger/ plodder and after the 25 mins running and 5 min either side brisk walking I archive around 3.8km. By the end I am not worn out but my legs are heavy and are the main reason I am glad the run is coming to an end.

if I take it even slower will it be OK for me to attempt the 5k at the weekend, even if if it means adding in a few brisk walking intervals.

I am really excited to be invited to this run so any advice, encouragement or tips would be really helpful.

Many thanks

Gemma

[IannodaTruffe Mentor]

Your pace is not fast enough to enable you to complete the 5k without exceeding the 10% rule used by most experienced runners to increase their weekly training load.

We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.

Injury often strikes out of the blue and can stop you for days, weeks or even months.

This doesn't mean injury is inevitable, but take care.

Heavy legs can be symptomatic of poor hydration. As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

Take it nice and gently and avoid heroics. There are plenty more runs to be done, so there is no real hurry.

[Rennur Graduate]

Don't push yourself. Start your timing from when you start your warm up walk. Perhaps do more than 5 minutes. Do 25 minutes running then do your warm down walk until you have done 5k. You are allowed to walk in (not)parkrun. Just do it at the beginning and the end then you will get another run for Week 7 under your belt. Even with walking ca 1.5k you will probably beat my time tomorrow. I'll post it tomorrow! Don't try to race your buddies unless you want to risk a visit to A&E!!

[nowster Graduate]

I'd say probably not... yet.

You're probably doing 3km in that 25 minutes of running. At a rough guess it's going to take you 40-45 minutes of running to cover 5km, but you're not ready for that yet.

Now, if you do the 25 minute run in the middle of the walking, say after you've walked 1km, you might be looking at 50-60 minutes total.

But if you pull or sprain something, don't come running to us. 😉

[IannodaTruffe Mentor in reply to nowster]

Well said, I misread the timing of the OP. I have edited my reply.

[Frizzbomb67 Graduate]

As it’s virtual you can pretty much do what suits you without worrying about others. I agree than running 5k is a bit much at the mo but you could walk some of it. I’d suggest walking for at least 5 mins as your warm up walk, completing your next C25K session in the middle and walk the rest. Don't worry about times just cover the distance. Don’t be tempted to run it all as you could risk injury but with a combo of walking and running you should be ok. If you are excited about the event make it happen but in a sensible way. Enjoy 🏃‍♀️

[Gemsy83]

Thank you so much for your feedback and advice. I think I am at a point where I want to prove to myself I am capable of achieving more, but you are right in that I don't want to be injuring myself unnecessarily.

I think the suggestion of brisk walking and then adding in my next 25min run, and then brisk walking again Is the most sensible thing. That way I can prove to myself that the 5k distance is achievable, plus I will have a very very slow base time to compare to once I am ready to attempt to run the full 5k.

Thank you all once again!

[Rennur Graduate in reply to Gemsy83]

How did it go? Walking 1K, running 3K, walking 1K hopefully! I hope you weren't tempted to overdo it. Just think how tempting it would have been in REAL parkrun, with all those people around you.

Sometimes those gremlins make us want to stop after 5 minutes and sometimes those endorphins coursing though our body after a run make us think we can run for miles. Always run within yourself. We are not professional sportsmen who are expected to "leave it all out on the pitch."

Plus I hope you enjoyed it!

[Gemsy83 in reply to Rennur]

Hello, so I did it!!! I walked 1k, ran 3.5k then walked the remaining distance with a cheeky little sprint finish!! Now I am going to focus on the last 2 weeks of couch to 5k and some consolidation runs before I attempt it again, but I belive it is possible now! Wahooo! Happy sunday

[Rennur Graduate in reply to Gemsy83]

Excellent. I'll let you off the cheeky sprint. I did something like that the week before my first "proper" 5k (minus the sprint). It gives you the confidence boost that you know you will be able to do a 5k in a while.

[Frizzbomb67 Graduate]

Congrats! 👏🏻👏🏻👏🏻I bet it felt good to finish 😊