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Original poster

Is it ok to have v short breaks when doing 5k run

16 replies

greenplants · 22/09/2019 09:43

Started running about 2 months ago and have been doing quite a hilly off road 5km route. Really enjoying it and definitely getting better but I can't do it without a few 30sec - minute stops. I'll think to myself 'I'll run to that gate then stop' etc. Is this OK? I'd like to do it without stopping. How do you think i can progress to doing this?

OP posts:
Paperdolly · 22/09/2019 11:34

Use the C25K app. Loads of advice on there. Well done on keeping fit!

emummy · 22/09/2019 11:35

Of course it's ok to stop! Some people run marathons with a run walk strategy.
If you want to eliminate the walk breaks and you are regularly doing the same route and stop at the same places, just try every week to go a little farther before you stop, and you will gradually get there. But don't beat yourself up about it too much, you are still a runner even if you walk a little! And well done on everything you have achieved so far.

runningtogetskinny · 22/09/2019 11:44

It's absolutely fine to do this, I run hilly routes with my running club and we regularly regroup for those further back meaning we take a minutes breather every so often. If you want to stop just cut down the length of the break by 5-10 seconds or when you plan your break push on just another 100metres or so. I did this for ages before finally running continuously. It gets easier, well done on your efforts running is hard! Smile

Bubbinsmakesthree · 22/09/2019 11:52

To build fitness it’s a good idea to try to do an ‘active’ recovery rather than stopping altogether.

When i’ve been rebuilding my fitness on hills I try to run for X steps, walk for Y steps and repeat - as I get fitter I make X longer and Y shorter. Same principle as couch to 5k really, you build up to it!

yetanothernane · 22/09/2019 11:55

It's fine!!!! I did a half marathon a few years ago and sometimes I would have a short trot about half hour in. It can depend on the weather, your speed and what you've been eating so you will find some runs are harder than others. As others have mentioned have a target in your head so maybe half way round then walk for 5 mins then run, and lower the breaks and increase the period before the first break. I also second the C25k app. Think it costs about £5? From the app store. They also do a 10k version and a 21k version.

MouthyHarpy · 27/09/2019 17:19

My PT set me an interval training task as the "easy" final "game" at the end of an hour's training - running on the treadmill at around 12 kph, and then eery minute he increased the incline. I started with 40 secs on, 20 secs off, but as it got harder, he took the speed down to 10kph (but not the incline). I found that at the steeper incline (around 8 on the treadmill)

His view was that it is better to keep moving even at a slower pace, than to stop - an example of active recovery.

It really works - so run until you just can't, then walk, but don't stop altogether.

It does get easier ...

Parky04 · 27/09/2019 17:28

I run 5k with lots of sprints and stops. Better to get your heart rate pumping than running at a set pace. You are doing great- well done.

Thenotes · 27/09/2019 17:32

Yes, A run walk schedule or "Jeffing" (Google it) is a recognised strategy for beginner runners

SegregateMumBev · 27/09/2019 17:32

Do you totally stop and stand still, or do you continue at walking pace?

DotBall · 27/09/2019 17:56

Googling Jeffing and join Girls that Jeff Facebook page. A whole new world awaits!

I used the method to get to half marathon distance continual running (after Couch to 5k didn't really work for me) and this year have a Half planned that I’m going to Jeff 45s run / 30s walk. It’s a good system.

Runningonempty84 · 28/09/2019 10:03

Nothing wrong with stopping, but just slowing down would be much better. If you need to stop then, chances are, you're running too fast...

saltysally · 28/09/2019 10:05

What's making you stop? If it's just your mind you will learn to push through. If you are out of breath then slow down

Runningonempty84 · 28/09/2019 10:06

If you're only two months in, though, you're doing great! I remember feeling like I had to stop and walk during my first 10k race, which was 4 months or so after I started running.
In retrospect, I didn't- but i think it was more a mental crutch. An "if I make it to the 5k water station, I can have a rest" sort of thing. Just slowing the run and keeping going, though, is preferable for building stamina.

FrangipaniBlue · 28/09/2019 10:17

Rather than pick a point, run until you feel too out of breath to go further then walk until you get your breath back.

This worked for me and eventually I could run the whole 5k route.

Then I gradually started adding 1km or so every 3 or 4 runs to increase my distance.

nakedavengeragain · 03/10/2019 22:30

I used to do this then realised it was my monkey brain telling me to stop! I ignored the voices one day and just kept going with no ill effects! It's a habit and an addiction to an extent. I've worked out that a lot of running is mind over matter

SlothRunner · 06/10/2019 21:59

As soon as i think that i need to stop, it gets in my brain and i just cant carry on. If i am having a good run, i feel like i could run all day! A lot of it is mind over matter

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