Tips to get up to 5k in 30 mins please!

[mamagoalsfor40]

I graduated from C25k 2 weeks ago and have struggled with motivation to push myself further since. I don't want to waste all that training but I'm struggling to get over 4k in 30 mins (which is still a huge personal achievement of course!!) ... Just wondering any tips to gradually build it up 5k or has anyone got an idea of a more achievable goal to keep my spirits up! ... Tia 😊

[Instructor57 Graduate]

Congratulations on your progress !As a new Graduate I would not worry about trying to get to 5k in 30 minutes.

As you graduated just two weeks ago the advice would be to still run the 30 minutes you did on week 9 without trying to increase pace .

I have been running 13 months and I can not run 5K in 30 minutes and that's fine !

Your goal at present is to build your strength and stamina whilst keeping the risk of injury low .

Have you looked around the consolidation club ? There are plenty of ideas there to help keep you motivated

healthunlocked.com/couchto5...

After consolidation you could try the Couch to 5K+ podcast series, designed for C25K graduates. Each 5K+ podcast provides a structured run with music and coaching to develop your running technique, speed and stamina.

Here's the link

nhs.uk/live-well/exercise/c...

Hope that helps .

Happy Running!

[mamagoalsfor40 Graduate in reply to Instructor57]

I didn't realise there was a podcast series, thank you so much!! I'll check it out in readiness for tomorrow's run. And for your reassurance. So helpful thank u!

[Instructor57 Graduate in reply to mamagoalsfor40]

Your very welcome.

Happy Running !

[Bruuuce Graduate]

I tried to do this first time round. I’d run for 30 mins and push myself too hard. I ended up giving up all together. This time I’m up to week six. After the programme finishes I’m simply aiming for 5k in 45 mins - so I’m going to run for longer at 9 mins per kilometre. I think that will gradually get better without me pushing myself too hard.

[mamagoalsfor40 Graduate in reply to Bruuuce]

That's a great goal. I think maybe I've expected too much given the title of the app. Thanks so much. So encouraging.

[IannodaTruffe Mentor]

If you are finding 30 minutes running tough still then you would benefit from consolidation...... forgetting about pace and distance until 30 minutes running is comfortable.

If you then want to run 5k in 30 minutes as a target, then first thing you have to do is stop trying to run 5k in 30 minutes on every run and slow right down. An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

To build speed you need to work on pace very deliberately, using intervals or fartlek for a maximum of 25% of your time. For a new runner fartlek (playing with speed) is the better option , in my opinion, rather than formal intervals which may coincide with too challenging topographic occurrences, or even hills.

The other thing that is essential is a very large dose of patience along with a helping of reality. 5k and 30 minutes are an arbitrary distance/time combination which is beyond many runners and actually proves nothing in particular when you achieve it, so don't get hung up on it.

Pushing hard is not the most effective way to keep your body healthy and fit. Easy conversational pace is the most effective way to develop increased mitochondria and greater density of capillaries and also to live longer, according to this study womensrunning.com/culture/s...

[mamagoalsfor40 Graduate in reply to IannodaTruffe]

I'm going to save this message, so helpful!! Thank you so much. I need to not be so hung up on it and just enjoy. Thanks again!

[Hidden]

Like all the good things in life, it takes time. Keep doing what you’re already doing and you’ll get there.

[mamagoalsfor40 Graduate in reply to Hidden]

Aww so true. Thank u!!