First full 5k done

[Ardenk]

I've been consolidating for a few weeks and today the urge got the better of me to go for distance not time.

I set off really slow any easy as the Nike running app says and thought I'd see how much of 5k I could do. My route has points at 3k and 4k I could stop easily and rest up if needed. As on a uni campus

Long story short I did the full route Inc the massive hill time was 45 mins which for me is a massive achievement, was out of breath running up a flight of back in sept.

[Newbierunner96]

Great work! 👍

[Oldfloss Administrator Graduate]

Well done you... keep it slow and keep it steady, and do let those runs evolve as you move forwards.

[Frizzbomb67 Graduate]

Congratulations on your first 5k. Time and pace doesn’t matter - you did it! 🙌🙌

[MissUnderstanding Administrator On a break Graduate]

This is brilliant-congratulations! You must be seriously proud of yourself.

It’s probably worth thinking about how much you’re increasing week on week-it’s recommended not to go up by more than 10% to reduce your chance of getting injured. The magic plan to reach 10k/60 minutes running over on Bridge to 10k is brilliant-you might enjoy the time based version had that would keep you in the 10% increase window. You could pick runs from the NRC app that match the timings if you wanted.

Hope you’ve been celebrating a fantastic. achievement! 🏃‍♀️💪🏃‍♀️

[Ardenk Graduate in reply to MissUnderstanding]

Thanks went out again tonight did a different 5k route felt easier was 3 mins slower, but felt easier.My current thought is to consolidate 3x per week on this distance for at least a month and get my pacing under control before making any more changes

[MissUnderstanding Administrator On a break Graduate in reply to Ardenk]

It sounds like your 5k run is quite a lot longer than the thirty minute runs you were doing until the 5k a few days ago and this one today?Forgive me if I’ve got that wrong. It would be quite a big increase to go from 3x 30 mins a week to 3x48 minutes a week.

We usually recommend building to 5k after consolidation by doing two runs of thirty minutes (or less) and extending one run by a few minutes each week-no more than 10%. What you’re proposing looks more like a 50-60% increase. You’ve upped the time you’re running for really quickly and you just need to be aware that that comes with injury risks.

Good luck with whatever you choose to do next! 🏃‍♀️🏃‍♀️🏃‍♀️

[Ardenk Graduate in reply to MissUnderstanding]

Ahh theres a bit of missing info there Since graduation I've been averaging 4k runs for about a month plus other gym cardio/resistance training, so while it's a jump to 5k it's not as big you may be thinking. It's more like a jump from 40 to 48 mins