I signed up to do Liverpool rock and roll 5k after completing the programme in April. Was feeling confident and excited to be running. I was just about managing 5k in 40 mins on a good day with no walking. Then summer came and I struggled in the heat. Fell back in my progress and since starting back I’m on week 6 run 3. But it’s not coming easy.I’ve got 3 weeks to go
So what should I do? Try and do 5 k each time and see how long it takes? Or push on with the week 7/8/9 in the hope I do it on the day?
Written by
Golf2106
Graduate
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Don't rush yourself into running all of a 5k, there is no need! You have a one hour time limit for the Rock n Roll 5K, so you will be fine to run-walk it. Just carry on with your C25K runs and then go to your race to have a great time with the music and atmosphere!!
No I haven't, I looked it up 😃 It doesn't matter about what time you put down when you signed up, all race organisers know that a lot can change between April and October!
Have fun on the day, take it slowly and see what you can do!! If it turns out that you need to walk a bit so be it, and you won't be a fraud, you'll simply be adapting to circumstances xxx
Just carry on with the programme, please, Golf2106 . Don't push it, you're much more likely to get injured if you do. In any case, training programmes rarely take you to the full distance you'll do on the day.
I pushed that little extra to be able to graduate C25K with 5km in 30 minutes and in doing so earned myself a doubly sprained ankle, a place on the Injury Couch for a month, and a couple of physio visits.
I also had to restart from scratch. The physio wouldn't even let me do anything as "strenuous" as W1R1 to begin with. I had to restart with something even easier.
Just stick to the plan. On race day just do the amount of running that’s in the plan (which might be 30 minutes by then if all goes well) then walk the rest. Of course an extra wee jog for the last minute or so at the finish line, just for the photos, is OK. I did my first parkrun that way - I was on week 8 at the time so walked 5 mins, ran 28 mins, walked to 100 m from the finish and jogged across the line. Don’t panic if it’s a wee bit over 40 minutes: you won’t be the only one whose estimated time is a bit out. Double check in case there’s a cutoff time but as long as you’re within the cutoff you’ll be fine. Enjoy your day.
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