What`s the best way to get to 5k for a tortoise?

[pitzpalu]

I`ve just finished three runs of 35 mins

But, I`m only doing 2.2 miles (I`m very slow).

Is it best to keep increasing my running times? Or going a wee bit further each run?

I`d love to do a parkrun but would like to be a bit nearer the 3mile distance.

Any advice greatly appreciated. Ta.

[happierswimming Graduate]

Go for the distance you want to complete then work on shortening the time it takes. Get your body and mind used to distance first.

[jenniej Graduate]

I'm a fellow tortoise and struggling to get to 5k - currently can do 4k in about 32 or 33 minutes so roughly same as you and I'd love to be able to do 5k but i'm at my limit at the moment. What I'm doing is running 4k one run (this is the furthest I can go) and I dont bother about speed on this run its about distance and just enjoying the run; Run 2 is interval training - I use podcast 1 and try to go faster on the '1 minute jogs'; Run 3 - I'm going to start doing uphill training for run 3 as advised by CaroleC to strenghthen my muscles. You run up the hill then jog/walk back down & repeat for about 10 - 15 minutes or as long as you can and then walk/jog slowly the rest of the time to recover. I've identified the hill i want to use and when I checked it out, I found a 'real runner' doing that very thing!

It seems to make sense as a programme - a combination of distance, building up speed & strength. Good luck.

[pitzpalu Graduate in reply to jenniej]

Hi Jenniej, Thanks for replying. I think when I get to 4k I`ll try your system out.

I think I`ve read CaroleC`s blog, will look it up again.

The early parts of the programme really pushed me and I think your way will certainly do that

I am cheating a wee bit on my runs, I always finish on a nice downhill and then a grassy soft verge. I see it as my reward.

I have become very sneaky in planning my routes

Happierswimming- Thanks for replying, I`ve been increasing distance since the end of week 5. I gave up on the podcasts and made a playlist of T.Rex music which is much more fun to run to.

I am still running with a bit of a sore knee though so perhaps when this is better I`ll be a Billy Whizz.

[jenniej Graduate in reply to pitzpalu]

Hi,

here's a link to a blog I did and got some really useful tips in response, including the one from CaroleC about hillwork.

couchto5k.healthunlocked.co...

Tip on the interval training - dont do what I did the first time - I sprinted as fast as I could for 60 seconds - after the second 60 sec I was about ready to collapse! Just go a bit faster - I aim for a pace of roughly 6.5 to 7mins per km on the fast bits, eventually I'll get it down to 6mins per km which if I could keep it going over the whole run will mean I can do 5k in 30 mins !

[GoogleMe Graduate]

I'm another slowby but I was surprised at how quickly I managed to do a 5K after graduation (I really just planned a longer route and would have walked the rest if I'd not managed it). I still can't get my head round being able to run for an *hour*. I am finding it much harder to speed up though.

[pitzpalu Graduate]

Hi Jenniej ,

I`ve actually read your blog before.

I was still doing 3minute runs at the time and wasn`t worrying about speed at all

I`m going to have to be brave and face the hills.

At least they aren`t hard to find here in Scotland.

I`ve one about 300 yards from the house which I`ve seen the local running club use,

but I might start off with a bit of an easier one.

Thanks for the replys y`all.