I've just completed week 8, covering an average distance of 4.4km. At this pace, I should get to 4.7km in 30min next week. I feel like 5K in 30min is achievable for me, as I know there's more in the tank.
Would folks here recommend continuing to the end of C25K with my usual solo runs, before thinking about a park run? I had a grand idea of running a park run to end the programme but I wonder if the potential distractions of running with a bunch of other people, maybe not sticking to my own pace, would end in disappointment?
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Astro1476
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You are running at a good pace, I'd say if you walk the first 5 minutes to warm up, run the 30 minutes of a week 9 run and walk to the end you'll really enjoy it. You won't be far off a 30 min parkrun either, and over the following few weeks will get a bit quicker. My problem at parkrun is I rush off all excited then need walk breaks to catch my breath, but I'm a lot slower anyway .
Thanks for the reply. Running with 300+ other people at my local park run seems a bit daunting at the moment. So I'll probably do week 9 on my own then see where I'm at.
First of all, massive well done for getting so far through the programme. Exciting to see the finish line in sight!
The parkrun question is a really interesting one and you’ll probably get totally different answers from different people! I’ve mostly enjoyed the parkruns I’ve done but that’s only a few. I get grumpy with there being too many people getting in my way and putting me off my rhythm. Just like SueAppleRun , I can get pulled along by the quicker runners and am in danger of bringing out. I was pleased I’d waited until I was a bit more experienced until I tried it out, but I really am naturally a lonely goat runner who prefers her own company. Other people find it really motivating to be surrounded by others. Loads of people run parkruns as run/walks (or pure walks) and there’s absolutely no reason why you couldn’t show up there at any point in your run journey. It’s just what suits you.
For the last week of the programme, I’d take away the pressure to run 5k in 30minutes. You could go to parkrun, take it steady and enjoy the fact you’ve built all the way up to that distance, potentially with a little walking as you want to. It’s likely to take you around 32minutes at the pace you’ve said you run at if you ran it all. Taking nearly two minutes off that isn’t insignificant. You’re going to set a PB anyway! I’m sure 5k in 30 minutes is achievable for you in the future. You’re already increasing your distance next week. Usually it’s best not to try to increase both pace and distance at the same time. Why not try the first two runs at your comfortable pace and see how it goes?
Thanks. I had a look at the stats from my local park run and see there's usually over 300 runners / walkers each week. I was in an athletics club as a teenager, but I've never run in a big group before, so I don't know how I would cope with the dynamics.
Finishing week 9 in the same way I've done the first 8 seems like the sensible approach. Then I can work up to 5K in whatever time it takes. It's not like it's a once-a-year event that I've been training for. I am doing a triathlon in August, but I have plenty of time to prepare for that!
So, I got a bit carried away and ran 5.01K in my first run of week 9. That wasn't the plan when I set off, but I felt good with 1K to go so I kind of sprinted home.
Now that I've done 5K, I'll run the last 2 this week at a more considered pace.
I have to confess, that’s exactly what happened to me! Congratulations on hitting your goal. Hopefully it’ll help you kick back and enjoy those last two programme. Enjoy!
Well done. Three years on I’ve never run 5k in 30 mins I really hated Parkrun although the distance wasn’t a problem (it took me 41 mins) and the marshals were really lovely and encouraging. Most people finished in 30 mins or so and I found it really demoralising to be so slow and my fellow stragglers were not a friendly bunch. Essentially I puffed my way round and nobody said a word to me before during or after. If I’m honest one of the reasons I run is to be in my own little world for a bit so I’m quite happy going alone. However if you are reasonably speedy, like to time yourself and enjoy running with others then I’d go for it.
I have two parkruns local to me. One gets 800-900 attendees regularly. The other gets between 60 and 90. I always go to the quieter one.
There is no reason not to do parkrun even at this point. You can do the routine from C25K and walk the rest.
The spread of finishing times at my regular parkrun this last weekend was between 22 minutes and 52 minutes, with more people finishing over 30 minutes than under it.
My first ever parkrun was at a venue with over 500 people. I found it cliquey and distant.
My best placing at a parkrun was at Pwllheli on the beach in winter. There were about as many marshals as runners.
Chat with the volunteers before and afterwards. After doing a few parkruns, maybe volunteer for yourself.
There are only really two requirements: turn up at the start and don't forget your barcode.
Thanks. I have a few parkrun options around here. I suppose I can try them all once and see what they're like. I'm hoping to find friendly people that I get along with, but I'm prepared for doing it 'on my own' even if there's hundreds of others there.
Make sure you arrive at least 10-15 minutes before the start so you can get the first timers' briefing. For some places (eg. the beach at Pwllheli) it's as simple as "run out to a cone on the horizon over there and come back to here". For others it might be a bit more complicated.
At bigger places there will be marshals and signs at most places where you might go wrong.
I've been to my local parkrun since lockdown lifted, and run 68 times there now (and 30 times at other places). Going regularly you'll get to recognise the same faces and many will be friendly. A lot of venues suggest somewhere to get a hot drink and a breakfast afterwards.
I've met three forum members at parkrun, one in Cambridge (she was doing tail walking) and a married couple at Newborough Forest on Anglesey.
As to how to pace at parkrun: do what you're used to and ignore everyone else, otherwise you're going to head off far too fast and you'll find yourself running out of steam long before you can finish.
Trying to go fast at this stage is a guaranteed visit to the injury couch. (Been there, done that, got the physio appointments.)
Thank you so much for the reply and general advice. I made the newbie mistake of going too fast when I started C25K last year, saw a physio and took a few months off before re-starting again, slowly, over the winter.
I ran 5K for the first time yesterday so I know I can do the distance. I'll have to remind myself to run slower and keep building the strength & fitness so I can do these 5K runs without injury.
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