All being well, I shall hit a half century on Sunday. One of my goals this year was to break 30 mins for a 5k. I’ve been getting a bit closer to it from being a 35 minute-r, to my fastest a 30mins 40 seconds about a month ago.
Now just a matter of days, 4 to be precise. Can I do it? I ran 31.34 2 days ago on a hilly, muddy course, can I break 30 before 50 on Saturday? ❓❓❓
Fingers crossed for you…and willing you all the way! Good luck!🤞🙂
I am sure you can, good luck.
Well I too am pending a 50th Birthday in the middle of May. So there is just a few weeks between us. I set myself a goal to lose weight and get healthy before the big day. I’ve lost nearly 2 stone in weight since end of October and I’ve been running more.
If I was you I’d set a goal to achieve a sub 30 this summer. Do that rather than put pressure on yourself for Saturday. You are so close, but you’re in just the right place to start some interval training. Try an interval run 2 days per week, a 5K tempo run at the weekend and a long run over the weekend. Within a month you’ll be running sub 30’s no problem.
I started doing intervals a couple of weeks ago and I have gone from 32-33 minutes for 5K to sub 29 minute 5K parkruns two weeks in a row.
Ooh some good advice there, I certainly shall keep trying for sub 30 beyond Saturday! Thank you Damien.
No problem. A good interval session is to run a nice 1K to warm up. Then run for 500 meters at a fast pace, a pace outside of your comfort zone. Then take a quick 2-3 minute break and then repeat. Do 6 x 500 meter intervals and then cool down with a 1K easy run. Do that twice per week and you’ll notice your parkrun times or 5K times will improve.
I try to do intervals on Tuesday and Thursday, parkrun on Saturday morning and then a longer run, 10K on Sunday. It’s working well. I’d love to beat my PB this year, I’m aiming for a sub 25 minute parkrun. It’s going to take months to get there. I’m going to try my best.
Damien, you generous person thank you for this mini training plan! We must have a online celebration for you when you hit your Hawaii! 😀
Ooh -I like this idea-may give it a try. I was just starting a 5k Garmin plan to speed me up but prefer your idea. Thank you!
It works great. I did it back in 2019 on my own and managed to get down to 25:36 which is my PB. It takes months but the plan is a simple one. For 3 out of 4 parkruns just run them at a comfortable pace for you, but you'll notice each week they will become a little more comfortable and you will become a little faster. Then on the 4th week instead of intervals do 2 nice easy 5K runs during the week, and on the Saturday do the parkrun as a time trial and see what time you can achieve by putting in a good strong effort. You will even notice that over time your long slow run per week will get easier and naturally faster. Good luck. I'm going to start properly at it next week.
Like you I'm trying to break 30 minutes I'm on 30,27 at the moment I hope you do it but don't be too hard on yourself if you don't
Oh Tessie you are so close, good luck with your training for it. I want to get it but will keep it fun too. Im following you to see how you get on!😀
Good luck!!!
if you’re desperate for the sub 30 - it took me two years after graduating c25k and still only occasionally do it - I’d look at a park run on Saturday and get your self in the first quarter of the start line up. You’ll be amazed how much quicker you can run around others that are slightly faster.
Good luck, but don’t rush it and injure yourself.
results are here
Oh Yes !!!!! Amazing. Huge Congratulations to you. Fantastic effort and wishing you a very Happy Birthday.
Congratulations!!! That’s a great goal to achieve! I hope there was celebrating!
I was just so pleased. I think it was the course, it’s as flat as a pancake closest parkrun I’ve been to that’s like a track!
I actually did it! 5k in 30 mins
Woohoo, I finally did it - sub 30 5k 💥🙌😳🏃♀️🥳
April = 50 miles 👍👍
Ssh, gremlins, I can do this
How often can i run? 
