Advice

[Golf2106]

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?

[nowster Graduate]

The obvious questions are how far are you getting in 25 minutes and when is the race?

Don't forget that you can do run/walk in a race.

My fastest race time (Sale Water Park parkrun) was done like that. I set off too fast.

My suggestion is to keep on with C25K but give yourself extra rest days before the race day.

[Golf2106 Graduate in reply to nowster]

Just about 3k in 25 mins today. That’s with a little walk. The run is 3 weeks away……

[roseabi]

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!!

xxx

runrocknroll.com/liverpool-...

[Golf2106 Graduate in reply to roseabi]

Have you done that one then? I put 40 mins down feeling confident but I’m only up to 20//25 mins at the moment. 3 k max

[roseabi in reply to Golf2106]

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

[Instructor57 Graduate]

As previous replies !Don't push it .

Carry on with C25k and run/ Walk the race !

[Golf2106 Graduate in reply to Instructor57]

Do you think I could get to running it in 3 weeks? For some reason I will feel a fraud for walking

[Cmoi Graduate]

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.

[Irish-John Graduate]

I ran when I knew I should not.A 5k.

I won over three months on the IC. Then out the door and started at day one/week one all over again.

It certainly was not worth it. Pride is no match for harsh reality....

[nowster Graduate in reply to Irish-John]

Similar for me.

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.

[Irish-John Graduate in reply to nowster]

We learn from our mistakes as well as our successes

[ArthurJG Graduate]

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.