New graduate

[Brunswickrunner]

I graduated a week ago but in my 30 minute runs can only do 4K. I would love to improve my time and complete a park run in half an hour. I am almost 60 so I am pleased with my progress in running. I enjoyed the couch to 5k podcast so much and would like to find one that helps me improve further and even run 10k.

[Ripcurlrana71]

Hi Brunswickrunner ! Best thing is to consolidate 30 mins runs for a few weeks. Generally 3x week. Slowly you will be able to build on this and try the 5k in whatever time you can do it in.

Take the pressure off yourself with the 30 min target and just go with completing a 5k.

Join the bridge to 10K forum where you can gets lots of advice on this and what to do next.

Congrats and good luck! 😊

[Bluebirdrunner Graduate]

Hi Brunswickrunner, as Ripcurlrana has said, carry on with your 30 minute runs while your legs get stronger and you increase your stamina... you will manage that 5k target, but it will take you a bit longer than 30 minutes.

You will naturally increase your speed in time. I am not too far off sixty and have run 10k a few times now, and my speed over 5k is getting quicker....( nowhere near 30 mins😆, but coming down)...Good luck, keep running! 😊x