Newbie 5k runner

rianneonamission

Hi Everyone!

I am an almost C25K graduate (completed W8D2 yesterday) but am already running 5k now by running the warm up and cool down. So far my best time is 36:37 and I am using Strava to track my progress. At the moment I run the two apps together as I want to be able to say I completed the programme.

I never thought I could run; I am a sprinter at heart. But a simple training programme and beating down some mental barriers later I am now enjoying running for 5k. It feels amazing and bizarre at the same time, because I never thought I could, let alone would!

My aim now is to work on speed and get to the point of being able to run 5k within 30 mins.

I would also like to do a parkrun soon, but my local one is 5.5k, and I have been running on the road whilst part of the parkrun is more trail based, so I think I need to become more confident and steady in terms of technique in order to make that shift.

Any tips, especially with regards to speeding up and switching to trail running, are most welcome!

And it's nice to be able to join a group for distance runners, because it means I can run a distance. An actual distance!

Rianne

MobyCarp

For speeding up: Run more. Build your base of miles gradually, to avoid injury. Maybe run 3 days a week for a few weeks until that feels really comfortable, then add a 4th day while cutting distance a little on the other days to have the same distance per week. Then gradually build the distance on those 4 days. Keep it up for several months, and you should see a natural increase in pace.

You will never run a 5K at as fast a pace as you can run 800m. That's normal. Learn the difference between a hard sprint and 5K race pace, and the difference between 5K race pace and easy running for training. Most of your miles should be at an easy pace, but when you're comfortably running 4 days a week you can afford one day of speed work to get faster. The type of speed work depends on your personal preference and what your precise goals are. You would run shorter, faster intervals to prepare for a mile race than you would to prepare for a 5K.

For trail running: Do not speed up. If the trail is very non-technical, you might run it as fast as you run roads; the harder the trail, the more you will need to slow down. Don't worry about quantifying how much to slow down, just run the trails as you need to run them to be safe and keep the run easy. The change in pace will come naturally.

You may ultimately find that you enjoy running a mix of roads and trails. That's not a bad thing.

rianneonamission

Thanks @MobyCarp, some good things to consider and try.

spiriteagle99

In some ways trail running is easier on the body that running on the street. There is more give to the earth than pavement. Pavement is hard and you feel the impact with every step. Also, on trails you use your muscles just a bit differently; with each step your foot is in a slightly different position as you navigate rocks, roots, holes, and hills. That puts less stress on the body than the repetitive motion of flat street running. Most trail runners will run when it's easy but walk the steep bits, so don't worry if you feel you can't run the whole thing.

rianneonamission

Thanks @spiriteagle99. I finally have a free weekend coming up so may actually try the local parkrun, given that it's part road part trail, and just see how I get on with that.

It's interesting when you say that the navigating a less flat route reduces stress on the body. I always assumed that the lack of control would increase stress on joints, and perhaps that is what has been putting me off (other than the weekends away).