Struggle past 5K

[stevenpeterdate]

I successfully graduated last year from the program and was determined to keep it going last winter but come January I had a few minor health issues a bad gastric issue along with raised blood pressure and severe gout all going on at once so running had to be put on the back burner. I did try to walk a lot to keep up my fitness levels.

We had holidays in March and May so when I returned from these I started the program again in June and stuck to the plan and graduated 9 weeks later. I knew I could do it as I had done it before. I have done about 20 consolidation runs since and even joined my local Parkrun but I now want to do more and increase the distance gradually to 10K but I find that no matter what I try at the end of 5K I am shot. I have tried slowing done having little walks every 10 minutes but I can’t seem to get past that 5K mark. Please any suggestions to increase my stamina.

[SueAppleRun Graduate]

You didn't have a great start to the year, congratulations on graduating again, that's a huge achievement. The 5k issue, you don't say how long this takes. Some people run by time rather than distance, so work out how long you can run for then add a minute next time out. But do mix your runs up, don't try to run 5k or more each time. A nice little 20 minute faster run is fun. Take an extra rest day if you need. Consistency is key, so for me, I try and run one 5k a week and have been doing that at parkruns, one short faster interval run, one longer run, my last longer run was 8k. A lot of the time though I'd aim for, a 20 minute run , a 45 minute run and an over an hour run in a week.

There is a graduates post full of chat, tips, and good advice so well worth a read through.

Good luck and most of all have fun.

[stevenpeterdate in reply to SueAppleRun]

Many thanks for the quick responses. I like the idea of mixing things up distant wise rather than three 5K a week. One 5K parkrun, one shorter 20 minute faster and a longer run. I will give that a go and let you know.

For info I do 5K in around 33 minutes and I am an early morning runner. Roll out of bed get into running gear a small glass of water and out.

[SueAppleRun Graduate in reply to stevenpeterdate]

Wow, my 5k is my 45 min run, so the longer run starts at 34 minutes 😁 and increases by a minute a week and see what happens , sounds a great plan

[Oldfloss Administrator Graduate]

First of all, well done you.

 SueAppleRun has given you some great tips... and I agree with the, shaking things up... some short runs, some 30 minute ones ( lose the 5K out of your head ) and some.. longer relaxed, see where you get to runs, now and then

But.. strength and stamina are key.. so, please, do pop across to the strength and forum. There is so much going other with exercises which will help you to support your running... including a five or 12 week strength programme...

E,g.

healthunlocked.com/strength...

Looking forward to seeing you there!