First 30 min run

[ross10]

I managed my first 30 mins without interval yesterday. I was pleased with that but I'm coming up a little short at 4.5k. Anyone have advice about how best to judge upping your pace without going too fast?

[DeliaItaly Graduate]

Well done Ross10! You are like me, over a month after graduation thet is where I am still, so I'm basically doing the C25K+ podcasts which build up stamina. I have been told that we will all get there ventually! Good luck!

[Malcy Graduate]

Yep - the best plan inho is to just run at a paceyou're comfortable with. As the weeks go by, you'll find yourself coming to the end of your circuit with time to spare and having to do an extra bit of a loop. Slowly slowly, a bit at a time, the distance will creep up. But 4.5 k in 30 mins is pretty good going - loads of folk would love to be able to do that, so don't underestimate what you're currently achieving!

Keep up the great work.

[wilmacgh Graduate]

Well done that's a huge achievement.

I'd suggest tackling it from the other end - i.e. measure out a 5k run or better still find a local Parkrun or a 5k event and see what time you can manage. Even if you have to walk a bit of the 5k I think you will be surprised at how close to the magic 5k in 30min you actually are.

Prior to doing C25k I'd done 5k Race for Life events in about 45 minutes. I did my first Parkrun 5k in 35 minutes and over the last 6 months have whittled that down to 28 to 29 minutes depending on the conditions.

[ross10]

Great advice, thanks all. You know I remember 2004 I was jogging 3 miles every couple of days and that was about the fittest I've been during my adult life. Thinking back that was taking me about 50 minutes to complete so I'm doing better at nearly 32 than I was at 23!

[DeliaItaly Graduate in reply to ross10]

I'm 59 and never ran this well even in my teens!

[greenlegs Graduate]

That last bit is brilliant! "I'm doing better at nearly 32 than I was at 23!"

I'm in my fifties, and only on week 3, but I think this is the most running I've ever done in my life, including school. Great programme, that seems to work for just about all ages.

[ross10 in reply to greenlegs]

Yes it's great, well designed and this forum is a massive help to us all as well.

[gdeann Graduate]

Ross, all great advice and you will eventually pickup speed. I just wanted to pop in and say a huge CONGRATULATIONS!!!!! Gayle

[ross10 in reply to gdeann]

Cheers Gayle! Week 9 Run 2 is up next today.

[gdeann Graduate in reply to ross10]

Good luck, soon to be Graduate!!!!!