5 mile run in 3 weeks

[neuroticnumpty]

So I want to run a 5 mile race which is exactly three weeks away. I'm no runner but willing to put in the work. However, I am only up to week 5 in my c25k app. I need to be realistic. Am I going to be able to do it? I'm also overweight but only age 30 if that has any impact on your opinion.
Tips welcome!

Also, I am doing my first long outdoor run tomorrow if you might have any tips for that too

Yes you should be able to do it but will probably have to do walk / run / walk etc. Wear layers which you can remove when you're warm enough. Good luck

Yes, I think you'll be able to do that.

I was going to suggest that you try Parkrun on Saturdays. It's 5k rather than 5m, but wouid be a a good and encouraging place to try out a set-distance event (walking is fine at Parkrun despite the name)

Or tips - starting with the basic - good bra and good trainers. I can't remember offhand how long the running segments are in W5 - about 8 minutes? Do you know how far you go per segment ? And how do you feel at the end of the run?

It's likely you'll need to have walking intervals at your event - that's normal BTW - what you need, I think, is a plan of what length your intervals should be, to get you round reliably and with a sense of achievement.

Run/ walk it. 5 miles is 8k, double the distance you'll cover around w5 of C25k. A training plan involves building up gently over a few weeks then a lighter recovery week that does a bit less or at least doesn't push further, then a taper (rest) towards the end.

There's too much of a gap between the run 20 mins (3-4k) and running for about an hour to do 8k to commit to running it all safely. A run/ walk approach is lower impact and gives you a better chance of keeping going without injury.

Thank you, I really appreciate you all taking the time to give me your advice.
I am DEFINATELY happy to run and walk it and I'm pleasantly surprised to hear that others might do the same.
@AuntieStella I've attached today's run. I planned to run it twice today, once outbound then the same to run back home. What do you think? Good approach or too much? It will of course include walking.

Also to answer how I feel after a run, I do feel like I've got more in me but defiantly need the walk breaks

So to report back I did 3.71 miles in 58 mins including warm up walk and walk breaks in between.
What do you think?

That sounds good, and I think that if you run/walk you can do this.

I suggest that you do a warm up bthe start (some events have group warm ups, if not then a bit of jogging on the spot and dynamic stretches). Then go with your 8 run 5 walk as you're in the swing of it.

Try not to start off too fast in your first 8 (it's terribly tempting, in an event) and don't miss a planned walk break because you feel ok to keep going a bit longer.

You did nearly 4 miles in under an hour. I think that you can get that up to 5 in the next three weeks. Add another 8 minute run in each of the next two weeks, then have a week of gentler runs for the last week (your taper). And have fun!!

@AuntieStella thank you for all the support. Tomorrow is the day

How did it go?

Thank you for asking!
It was much harder than my usual 5 mile route as I'm usually tarmac and this was through a park so lots of mud and rain etc. I'm pleased with myself and got my first ever medal

Also I never would have had the confidence to turn up today without the advice and encouragement on here. Mumsnet is amazing!

Well done! First of many medals I expect 👍.

Thank you!
I hated every moment. But now.... I'm pondering other events.
Is it this way for everyone?

Yes, you start browsing upcoming local runs and races and looking at your calendar. The odd parkrun will keep you ticking over too.

Well done!

I got my first medal for a 10k run, sounds just like yours for conditions, and it put me off running for two years! So don't overdo things, I guess?

Well done! I marshalled a 5k event today, and it's lovely giving out support, especially to those runners who need it that little bit more. Great work!

@carrie74 I hope you might have been the really supportive lady that encouraged me today