Training for a 5k

[Kiwi_Fi]

Hi everyone. I'm looking for advice. I've recently redone the programme and can run 30 mins again - Yay! To keep my motivation I've signed up for a 5k run at the beginning of December. What's the best way to increase my distance to 5k between now and then? Should I just continue to add 2 minutes a week? I think I currently run just under 4k in 30 minutes.

[Instructor57 Graduate]

Great to hear you have completed the plan again, well done .

What you could do if you are say running 3 X a week would be to increase the time on one of those runs by a minute or 2 to gradually get to the 5k.

If you would prefer a more structured approach then maybe take a look at this post

healthunlocked.com/couchto5...

Happy running!

[Kiwi_Fi Graduate in reply to Instructor57]

Thanks this is exactly what I was after 😊

[Instructor57 Graduate in reply to Kiwi_Fi]

Your welcome 👍

[Kiwi_Fi Graduate in reply to Instructor57]

One more question - is it a good idea to continue with 5 minutes warm up walks or just start running slowly from the start?

[Instructor57 Graduate in reply to Kiwi_Fi]

Yes, absolutely, i personally wouldn't start running without

[Cmoi Graduate in reply to Kiwi_Fi]

Nowadays I usually warm up with dynamic stretches rather than a five-minute walk, but whether you prefer to walk, stretch or do both, it's essential to warm up before you start running. Post-run static stretches are also crucial.

[B_Dlo Graduate in reply to Instructor57]

Thanks for sharing Instructor57

[GTFC Graduate]

There'll be loads of advice on here. I'd say one steady run, one shorter but quicker one and one really steady long(er) run that you feel comfy with. This can be increased as you go with drop back weeks every now and then. You have plenty of time to trial things too. By race day you'll have been running 5k anyway by building up. The main aims are to keep consistent and don't push too much that you get injured.

[Kiwi_Fi Graduate in reply to GTFC]

Thanks GTFC. Injury prevention is top of mind as that's what happened to me before.

[B_Dlo Graduate]

Hi Kiwi_Fi . I also want to 5k in 30, but at the moment doing consolidation runs. I have downloaded Nike Run Club app they have free plans and guided runs. I hope it helps.