Full 5 km done today.

[steve76]

Hey all,

Well i finished the c25k podcasts and i have just been doing the w9 run for the last couple of weeks, i run on a treadmil as not brave to go out side yet need to lose more weight (coming up to 2 stone loss so far) when i'm on the treadmil i just run for 30min's as per the podcast and looking at the display i never had done the full 5km, so today i set out in mind to do the 5km not just 30min's,

Well i found it not to bad BUT it did take me 39.50 min's very slow

What time should i be looking at doing it in ?? and whats the best way to build up speed??

Thanks All Steve.

[greenlegs Graduate]

I'm not sure why 30 minutes seems so magical - I've come to the conclusion that it's probably just because it's a tidy number - an hour for 10k, and half an hour for 5k! Anyway, I'm still earlier on in the programme, and it takes me well over 50 minutes (including walking) to do 5k, so 39.50 minutes sounds very good to me!

[BigEd]

Hi Steve, really well done. You may be a little slow i guess but you did it. I can do it in about 34 mins at my local Parkrun. Keep going and your speed will improve, Ed x

[skf28 Graduate]

I think the fact that you have done 5k is brilliant well done! Now you have hit that 'milestone' you can work on getiing a faster time - but now you now you can do it and you've smashed the running for 30 mins barrier too

[Lazy_moo Graduate]

I'm focusing on getting to 5k in 30mins on a treadmill but I NEVER go over the 30minutes, I always have to stop it. It's definitely a mental barrier for me. So to me that is pretty awesome in itself!

I have built up from doing 4k in 30 mins to 4.5k in about 4 runs. I just add about 0.3kmph each time to my last kmph of the previous run. At the moment I'm running at 9kmph so tomorrow ill go up to 9.3kmph and hopefully get my distance up and time down. I have off days thought and I find as long as I've managed about half the way at the higher speed (9.3) it's ok to drop down to the lower speed (9) for the rest of the run.

I've also heard a lot on these blogs that the most you should add is 10% to your previous run to avoid injury.

Good luck

[123456789 Graduate]

Well done Mate, I would be very happy with that time.

Dale

[steve76 Graduate]

thanks for the nice comments people, i have decided to only run for 30 min;s a time but to up my speed when i feel ready as per the comment above, its sound;s like a plan to me, will keep you updated..

[WillowFae Graduate]

My 5K PB is 46 mins. Yes I'd like to get it down to 30 mins, but at least I can run 5k. Don't beat yourself up

[Fingalo Graduate]

I'll be in the same boat, finish the programme then work on my speed, not that it's a big deal for me, I'd just like to manage the 5k and reckon I'd be bored running for longer than 30 minutes so I'd like it to fit.