W8R2 in Llandudno : Ran 31 minutes. Am intent on... - Couch to 5K

Couch to 5K

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W8R2 in Llandudno

Languid_Lil profile image
Languid_LilGraduate
20 Replies

Ran 31 minutes. Am intent on a Park Run before Christmas so need to get my stamina up to say 50 minutes.

20 Replies
MissUnderstanding profile image
MissUnderstandingAdministrator

Congratulations on your run! It’s best not to extend beyond the programme timings-you’re putting yourself at increased risk of injury by doing that and you really don’t want to have to sit on the couch to recover after all your hard work.

With Christmas only three or so weeks away, increasing from running 30 minutes to 50 minutes really doesn’t sound like a sensible plan. There’s absolutely nothing wrong with walking part of a park run. Lots of couch to 5kers do it-just run the part that corresponds to your week and walk the rest. It would still be a massive achievement to finish having run what’s appropriate for you. Really good luck with whatever you decide to do.

Instructor57 profile image
Instructor57Administrator

Congratulations on completing week 8 run 2

I would agree 100% with the advice given by MissUnderstanding

We would always advise several weeks of consolidation before increasing your work load .

Take a look at this .

healthunlocked.com/couchto5...

Happy running!

Languid_Lil profile image
Languid_LilGraduate in reply to Instructor57

Thank you MissUnderstanding and Instructor57 my husband has been saying the same thing. I have done C25K before (twice) and through lockdown (up till 18 months or so ago) was running 5k 2 - 3 times a week; I'm trying to build back up. It's frustrating being back at this stage.

Do you really think my ambitions are unfeasible? I was awfully glad to stop at 31 minutes today but I felt fine afterwards. I will be guided by your advice.

Instructor57 profile image
Instructor57Administrator in reply to Languid_Lil

You really need to accept where you are now rather than 18 months ago .Your resistance to injury will have diminished in that time .

An overuse injury can come out of the blue and put you out for days , weeks or even months .....

I know what I'd do.

Take care

Languid_Lil profile image
Languid_LilGraduate in reply to Instructor57

Heard and understood @Instructor57. Not only am I less fit, I am also fatter so even more chance of injury. I will Trust The Programme.

Given that I should finish C25K next week, probably running 3k in 30 minutes (if I'm lucky lol) when do you think would be realistic for me to run 5k? It's my 60th birthday at the beginning of January and you're right, I really do want to avoid an injury.

Cmoi profile image
CmoiAmbassador in reply to Languid_Lil

Hi Languid_Lil , I agree with Instructor57 and MissUnderstanding - better to keep to the programme and then walk remaining parkrun distance.

I do understand the frustration - it's taken me several months to come back from a fall, and I'm still nowhere near where I used to be. However, that's not the same as giving up on ambitions. It's a question of modifying what's realistically achievable when, and finding ways to continue to have fun in the process! 😀

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Languid_Lil

Totally get the frustration. Try and focus on your current journey, not where you were before. You’ve done brilliantly to recover to be able to run week 8 runs and feel ok. How gutted would you be if you pushed for the 5k too quickly and hurt yourself? I absolutely believe you can get back there again but it’s the time frame that I’d be concerned about. What about doing the park run (walking the end or start) and then building back up to 5k gradually after you’ve done a bit of consolidation? The time based magic plan over on Bridge to 10k could be a good route to do that.

Honestly, you’ve done so well to be where you are. Hold on to those ambitions but perhaps adjust the goal date. You can get there! ❤️

Leeg1974 profile image
Leeg1974

Hi there. My 1st park run was a bit of a journey into the unknown, as all my prior runs > 3k had been treadmill or running track. If you're already road seasoned, that'll really help, as I don't think you can appreciate all those little undulations and imperfections on tarmac until you've experienced them - a belt or a track are great, but aren't the same.

I'd suggest just trying to get round your 1st one and don't worry too much about pace. Just set a marker for yourself and, if you have any, pick a flattish one. I've since done a hilly parkrun and it's challenging - definitely NOT something I'd start with.

For a long run, go slow - slow enough to have a conversation in theory - you'll be amazed at how these build your stamina and, ultimately, help you go faster in the future.

Good luck.

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Leeg1974

I’m sure this is posted with the best of intentions. The trouble with “just trying to get round your 1st one and not worrying too much about pace” is it means a huge increase in running time, probably from around 30 minutes to 50 minutes. That’s a massive 66% increase. I don’t think anyone would recommend that as a sensible way forward for someone coming back to running after a break having recently graduated from c25k.

Leeg1974 profile image
Leeg1974 in reply to MissUnderstanding

Sorry, bit of confusion here (maybe in the way I put it) - I was referring to a 1st park run, as opposed to the 30-50 min question. I wasn't even intending to cover the time jump and agree it's a big step up.

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Leeg1974

That first park run will take 50 minutes at the rate that the poster is running though.

Having read some of your other posts, I can see that you’re a really quick runner and I wonder if you might not have quite realised that most of us aren’t nearly as fast as you. 90% of graduates don’t cover 5k in 30 minutes. For them, to “just try to get round their first one” means them having to significantly increase the time they’re running for to cover the distance unless they wait until they can run a full 5k. That comes with risk. That’s where the issue is.

Leeg1974 profile image
Leeg1974 in reply to MissUnderstanding

Yeah, fair point - I equate 30 mins to 5K and I get it's not like that for everyone. I was a fast little bugger over distance when I was young and I guess I've retained a bit of that, even later on!

I actually read the poster as meaning they wanted 50 minutes stamina (i.e. 20 minutes in the bank) before attempting a park run. Realise now that isn't what they were saying.

Languid_Lil profile image
Languid_LilGraduate in reply to Leeg1974

No, afraid not. I'll be lucky to hit 55 minutes, and I'm not doing it till I'm ready.It won't be my first Park Run though - it will be my 11th, but I haven't run one since late November 2018.

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Languid_Lil

Your comeback parkrun will be an epic day. We’ll be there with our pom poms to cheer you on! Whether you run it all, walk it all or something in between it’ll be something to be really proud of. It’s hard taking the long view sometimes but it will be worth it.

Hardly any runs left until graduation-hopefully that’s going to be a serious celebration coming up?

Leeg1974 profile image
Leeg1974 in reply to Languid_Lil

Good luck Lil and sorry for the confusion! I find parkruns to provide a cracking common spirit, right across the age and ability bands - hope your 1st one (this time round) is fun when it comes.

MissUnderstanding profile image
MissUnderstandingAdministrator in reply to Leeg1974

I get what you’re saying. Thanks for clarifying.

Since we’re a forum that attracts loads of newbies to the couch to 5k programme and running in general, I think it’s really important that nobody accidentally gets the wrong idea about what’s sensible. That’s why I’m sometimes a bit of a pedant about things that might not have come across in quite the way that they were intended. Totally recognise that you wanted to be supportive.

Cmoi profile image
CmoiAmbassador in reply to MissUnderstanding

Since we’re a forum that attracts loads of newbies to the couch to 5k programme and running in general, I think it’s really important that nobody accidentally gets the wrong idea about what’s sensible. That’s why I’m sometimes a bit of a pedant about things that might not have come across in quite the way that they were intended.

You and me both MissUnderstanding ! 😀

linda9389 profile image
linda9389Ambassador

Love running that prom! Still not managed the parkrun there tho 😥 That's a great goal for you, well done and good luck 😊

Kirst13 profile image
Kirst13Graduate

The 1st organised "race" I did, I did my warm up walk, my week 8 run from couch to 5k, then a really long cool down walk. That might work for you in parkrun.

Languid_Lil profile image
Languid_LilGraduate in reply to Kirst13

That's such a great idea, and I really appreciate the suggestion, but... I don't know why I have this thing in my head that I have to run the ParkRun but I really do have it. It makes no sense, particularly as many people walk faster than I run even on my best day. It's just a stupid rule that I've somehow made up and now I can't ditch it. I was *so* proud when I finished my first ParkRun (see profile picture!) and I want to feel that pride again. I know I could walk/run it but I really want to be able to run it again.

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