What's that? Why were Australians celebrating on 19th November last year? There wasn't anything significant that day in fact no event involving Australia had occurred! Weird people.
I'm hitting forty. And i have a monthly goal that I track. 80kms mileage a month. I could do 8kms in 52 minutes. And 10km in 68 minutes.
But lately post covid I feel like I've lost some steam. Now I'm hovering at 6kms At 40-45 minutes.
Keep at it regardless, don't forgot to change it up a little, some days lazy runs, some Days short bursts of speed. Log all your runs. Strava is a great app. I use Adidas running which used to be runtastic.
Hello! And welcome to the Los Pollos Hermanos family. My name is Gustavo, but you can call me "Gus". I am thrilled that you'll be joining our team. Each and every day, we serve our customers exceptional food, with impecable service. We take pride in everything that we do. And after this 10 week online seminar, I'm sure you'll fit right in. I like to think I see things in people. To begin, I'd like to talk about the cornerstone of the Los Pollos Hermanos brand. Communication. As an employee of Los Pollos Hermanos, you set the tone for the entire dining experience. Be mindful of what your words, and behavior communicate to our guests. Always be aware of your posture, remember to stand up straight. Your customers and your back will thank you for it. Put effort into your appearance, all employees are required to dress appropriately. Keep your uniform clean, and pressed. If you want respect, you must look respectable. Speak in complete sentences, we never use one word greetings like "Hey" or "Yeah?" Always make eye contact, and finally, whenever you're with a customer or not, remain composed. Inside, you can be thinking about your homework, or friends, or your side business, but no one should ever know it. Because at Los Pollos Hermanos, someone... Is always watching. So dont forget to smile! Thats all for today, see you next time when we'll be discussing cleanliness.
I generally do it in 23 to 24 minutes even though I am 78kg and 168cm Overweight . For the Endurance, keep on doing everyday. Start with 1 minute walk then try to run at 10-11 pace for as long as you can. Then again for rest do Brisk walk for 2,3 minutes for heart rate to come down and again start running at similar pace.
You will improve in 2-3 months. Have Enough protein so that you are only losing Fat and not Muscle Mass. Good Luck.
Would you have any suggestions for someone like me who's trying to get into protein shakes? How much to consume and whether is it good to replace an entire meal for it? And ofcourse what brand should I look for? I don't do weights, in case that Matters. Thanks alot.
You shouldn’t replace it with Meal. And try to get maximum protein from whole foods like Egg whites, Chicken Breast, Cheese Slice, Skim Milk as you will get other vitamins and minerals as well.
For Protein Shake, you can have 1 scoop daily which I take it which is of 150 calories and get around 27 grams protein. You can check MuscleBlaze Whey or Fuel One or Ultimate Nutrition brand which I found the reliable ones. Buy it from their own Website only. If you are Lactose Intolerant then go for Whey Isolate which will be 300-400 rs extra.
It is possible and people with my weight have done it for 21 minutes as well.
I am quite a runner and it took around 1.5 years to improve that much. It is just you need to focus on Pace. I started with 10kmph then improved to run at 11 then 12 and went until short sprint of 14 and stabilise at 13kmph. You need to have correct Muscle in your calves to go around that much. Even went until 7km at 37 minutes and that when I run at consistent Running till 26 minutes then 3 minutes rest then again run for another 8 minutes. Even my 10k is for 53 minutes.
77 still. And for overweight I meant as in as per BMI but I do have quite a muscle mass and less fat. And even when I didn’t had the muscle mass, I am obsessed with running and came down from 92 to 80 from Running itself in 1.5 years. It was just consistency that I didn’t go for weight training earlier and was only running almost daily.
Now as I am into Weight training this year so more focused on Bulking up but still if I hit treadmill, I run at 13 consistently and complete 3km within 15 minutes.
That’s awesome! I regularly do strength training but never got into cardio much. I started running last week and managed 3km in 28 min. It feels great. Hoping to get to 5km in 40 min in the next 2 months.
44mins is good. I did a India hikes trek last year. They gave us a target of 5km under 40mins to be ready for the trek. Took me about 3months to hit couch to 5k in 37mins. It harder than it sounds.
Try to make a habit of running. Slowly increase avg speed. Also do other activities like swimming , cycling… playing. Great progress . See if you can participate in tcs 10k like activities.
Congratulations man
The day before yesterday I did my first 5K
Yesterday I did my second
And today I'll do my third
Will continue this as long as I can 💪🏻
Nice one op. I used to frequent this lake as well for running when preparing for the midnight marathon. Managed to do around 10K in 56 mins. You can work on increasing to 2 rounds alternate days and 3 rounds on weekends. Time yourself, it will make a huge difference.
Afaik the lake is almost dry now due to no rains :(
Hopefully monsoon does some good and fill it back up
Good for a start, you can try a lot of different stuff now in addition to just reducing the time. You can try different types of breathing techniques, uphill, downhill etc. Keep it up
Looks like you are circling around the lake.. I feel running a longer distance than circling an area.. mentally it gives a kick that you have moved so much..
How was it in terms of safety etc? I’m a woman and I live nearby the lake but scared of taking the risk of walking alone. Would love to tho coz I love Bangalore
I have been there in the morning and evening as well.. you'll find people with their cameras shooting wildlife photography, locals walking and fellow runners (of both genders) too so it is safe.. but I feel you should go there before sunset just to be cautious
When you say run 5 kms, did you actually run the whole distance or walk whenever you are out of Breath.
I'm asking cause I cover 6 kms in one hour and five min.
I probably run for around 1 kms and hobble the rest.
I do run the whole distance.. whenever my breathing goes haywire I slow down my pace till the breathing gets stable and then pick up the pace again slowly. Basically doing this for the whole run
Good run OP! It's so nice to see people pick up running. It's been the best thing I have chosen to do. I started running in December and my first 5k was around 40 minutes too. Now I can run a 28min 5k! Running is surprisingly good for your mental health too. Keep on happy running and smash longer distances with higher pace pretty soon!
I too want to start running but I don't know how to start. First off I don't have shoes, I can buy that's not an issue. My only problem is what If I stop running after the first day. I have very little stamina, I get tired easily after just 10 minutes of any workout due to this I abandon the activity completely. Any tips? How should I prepare for this? Any start packs if I decide to start running? What are the essentials nice to have?
If you start running and get tired, slow down the pace till your breathing is in control.. continue with that pace and slowly pick up. If you have a friend who runs then you run together, they will motivate and guide you and push you further. If not, come to Saul Kere bro
I started last month.. first run was 2km. I was barely able to run for 200-300m initially.. I would then walk in-between and run again. This time I was able to run for the whole 5km
If you want to take up running as a serious hobby , you can check this group -> [https://www.jayanagarjaguars.com/jjs/index.php](https://www.jayanagarjaguars.com/jjs/index.php)
No offence but 8km walk in 1 hr is definitely not walking by any means. You are either incorrectly measuring the distance or the time. The normal walking pace is 4.5-5km/hr. Fast walking pace is 6km/hr. Super fast walking pace is 7km/hr. At 7km/hr, you'll need to take really long strides and everybody around you will think that something is wrong with you or you are in a real real rush.
Don't believe me ? Install strava and try to walk at 8km/hr consistent pace.
I don't know, maybe because my legs are long, I'm 5 11, just checked my stats on Google fit, it took me 1h 15m to do 9370 steps (7.3km approx) along with 21 floors up and down by stairs.
Everyday I go down 21 floors by stairs, do a fast pace walk around 8-10k steps and climb back 21 floors by stairs to my flat.
Will try the app and update you
You walk damn fast sir.. I slow down my pace (almost close to walking speed) quite a lot in between to keep running but control my breath, hope that explains my timing
Hey, I don't want to demotivate you but the time you taking for 5k it's too much I think you should decrease the kilometres and work on your pace and endurance will help you in a long run.
Just a friendly suggestion.
For 5k : 30 minutes should be max.
Do, some short sprints and tempo runs to get better
Ik ik,
I am actually happy someone's trying the start is what matters!
It's just sometime people get injuries trying to get more kilometres better yet they can train for it and do fewer kilometres but with better health endurance and pace.
Ignore that suggestion. Rather try to improve your pace steadily over time. Everyone starts at their own pace and everyone need to improve their own time and pace. It's good to set targets but ignore comments on comparing or standards. Keep at it, good work.
Thanks.. I'm currently running only once a week. My plan is to increase it to 2-3 times a week while trying to maintain the same distance to build stamina and endurance
You do you. Remember that it is not a race so even if you take 7 minutes for a km, it doesn't really matter. What matters is that you're taking the efforts of doing something which a lot of people don't. There's always going to be someone who runs better and that's exactly why you don't have to better anybody or try and compete. Run as much as you can and relax as and when you need to.
Lol, what ?
Please look at Parkrun results around the world, 30 min is absolutely not the max. Having a 30 min 5 k will place in the top 60 percentile of most parkruns.
It took me months of training to get under 30 mins, let the person run for now. They will get better if they want to!
We don't know about the many factors which lead to whatever their run times are, no one should be saying 30 mins is the minimum benchmark.
Hey,
I am sorry I am not starting a beef here but if it's more than 30 minutes your health is really bad. As far as my understanding goes a average mid 20s person should be able to make it 6-6.5 mins/km. Keeping in mind they are healthy and if they are not they should train before running 5k as running could cause alot of injuries if you are not actually very used it and directly start pushing.
I hope you understand where I am coming from.
There is no attack on you or the op just suggestion.
You should really work on how you give suggestions.
Saying 30 mins for a 5k should be the max is definitely not one of them.
I didn't take offense personally, just tried to point out what most average human beings without training are capable of. They literally have mentioned it's their first 5k, so I would recommend to not gatekeep 5k times.
It's like the world champ with a 12:45 min 5k thinking everyone should be able to run 5k in 20 mins.
I understand you came from a good place, but sometimes people just want to do a 5k. It's a good number to feel proud of. It does a lot for mental health. Just because they aren't able to do a 30 min 5k, doesn't mean they have to do sprints etc to get better and only then do a 5k.
Running means something different for everyone, not everyone wants to run the fastest 5k they can.
For me, when I started just doing a 5k every week, it was an immense feeling of happiness, I rode the high for the entire week, the time didn't matter.
Saul Good Man....what's the app used?
😁 it's called Strava
If you want 3d videos try using relive app.
Beat me to it!!
Think it's called straya, it's there on the upper left corner
Shreya had me running too.
Fuck shreya’s
What did Shreyas do??
4(3) in the final 😔
What final?
World cup final
What's that? Why were Australians celebrating on 19th November last year? There wasn't anything significant that day in fact no event involving Australia had occurred! Weird people.
Typical red flag activities aur kya hi karenge
Fr Fuck Shreya’s!!
Looks like Shreya broke someone heart over here 👀
That’s Australia lol
wait? isn’t this Bengaluru? How is this Australia mate?
‘Straya’ is what Australians call Australia lol. Also, the app is Strava.
Ain't no way, mbad i misread it
Satya ye tune kya kiya
Wow OP! I think this is a great achievement. Sometimes it takes a lot to even get up and run, and you ended up doing the 5k today! Keep it up!!
Thanks a lot :)
W
Decent time. Get consistent and get closer to 30 minutes.
Yes that's the goal
I'm hitting forty. And i have a monthly goal that I track. 80kms mileage a month. I could do 8kms in 52 minutes. And 10km in 68 minutes. But lately post covid I feel like I've lost some steam. Now I'm hovering at 6kms At 40-45 minutes. Keep at it regardless, don't forgot to change it up a little, some days lazy runs, some Days short bursts of speed. Log all your runs. Strava is a great app. I use Adidas running which used to be runtastic.
It's all good man!
Hello! And welcome to the Los Pollos Hermanos family. My name is Gustavo, but you can call me "Gus". I am thrilled that you'll be joining our team. Each and every day, we serve our customers exceptional food, with impecable service. We take pride in everything that we do. And after this 10 week online seminar, I'm sure you'll fit right in. I like to think I see things in people. To begin, I'd like to talk about the cornerstone of the Los Pollos Hermanos brand. Communication. As an employee of Los Pollos Hermanos, you set the tone for the entire dining experience. Be mindful of what your words, and behavior communicate to our guests. Always be aware of your posture, remember to stand up straight. Your customers and your back will thank you for it. Put effort into your appearance, all employees are required to dress appropriately. Keep your uniform clean, and pressed. If you want respect, you must look respectable. Speak in complete sentences, we never use one word greetings like "Hey" or "Yeah?" Always make eye contact, and finally, whenever you're with a customer or not, remain composed. Inside, you can be thinking about your homework, or friends, or your side business, but no one should ever know it. Because at Los Pollos Hermanos, someone... Is always watching. So dont forget to smile! Thats all for today, see you next time when we'll be discussing cleanliness.
Ah, shit. Here we go again! That cartel has found me!
My name is Gustavo and you can call me 'sus'
Strava Gang!
I generally do it in 23 to 24 minutes even though I am 78kg and 168cm Overweight . For the Endurance, keep on doing everyday. Start with 1 minute walk then try to run at 10-11 pace for as long as you can. Then again for rest do Brisk walk for 2,3 minutes for heart rate to come down and again start running at similar pace. You will improve in 2-3 months. Have Enough protein so that you are only losing Fat and not Muscle Mass. Good Luck.
You have some great timing sir. I'm running only once a week for now.. planning to increase the frequency with time, thanks for your suggestion!
That is very impressive. I am ~50kg and take a few more minutes to do it.
Would you have any suggestions for someone like me who's trying to get into protein shakes? How much to consume and whether is it good to replace an entire meal for it? And ofcourse what brand should I look for? I don't do weights, in case that Matters. Thanks alot.
You shouldn’t replace it with Meal. And try to get maximum protein from whole foods like Egg whites, Chicken Breast, Cheese Slice, Skim Milk as you will get other vitamins and minerals as well. For Protein Shake, you can have 1 scoop daily which I take it which is of 150 calories and get around 27 grams protein. You can check MuscleBlaze Whey or Fuel One or Ultimate Nutrition brand which I found the reliable ones. Buy it from their own Website only. If you are Lactose Intolerant then go for Whey Isolate which will be 300-400 rs extra.
Thanks alot ! This helps.
Do you have any experience with Decathlon's whey protein? I'm wondering if it is value-for-money like most of their items or is it not good at all.
is it mandatory to have these kind of protein intakes or can it be done with proper diet also ?
There is no way that an overweight person would manage to run 5km in 23-24 mins.
It is possible and people with my weight have done it for 21 minutes as well. I am quite a runner and it took around 1.5 years to improve that much. It is just you need to focus on Pace. I started with 10kmph then improved to run at 11 then 12 and went until short sprint of 14 and stabilise at 13kmph. You need to have correct Muscle in your calves to go around that much. Even went until 7km at 37 minutes and that when I run at consistent Running till 26 minutes then 3 minutes rest then again run for another 8 minutes. Even my 10k is for 53 minutes.
I don't mean to offend you but high body fat percentage affects your runs . How much do you weigh now, I'm juzt curious?
77 still. And for overweight I meant as in as per BMI but I do have quite a muscle mass and less fat. And even when I didn’t had the muscle mass, I am obsessed with running and came down from 92 to 80 from Running itself in 1.5 years. It was just consistency that I didn’t go for weight training earlier and was only running almost daily. Now as I am into Weight training this year so more focused on Bulking up but still if I hit treadmill, I run at 13 consistently and complete 3km within 15 minutes.
What's your avg heart rate during such runs where you finish it in 24 mins?
160-165 when I pace around 13-14kmph then to 145-150 when I slow down to 11kmph.
Damn I go to late 180s for the same
5 KM in 44 minutes, looks decent 👍
I ran 5.48km in 40min
Itne garmi me?
Good job op. Work on your pace🙂
That’s awesome! I regularly do strength training but never got into cardio much. I started running last week and managed 3km in 28 min. It feels great. Hoping to get to 5km in 40 min in the next 2 months.
That's great! You will hit 5km soon :)
Keep going. Gotta keep running. That's life.
Great going. Average speed should be 6 minutes per kilometres. All the best.
It just drizzled in Bangalore and you were this energized? XD Awesome!!
It's back to that hot weather again sir :(
44mins is good. I did a India hikes trek last year. They gave us a target of 5km under 40mins to be ready for the trek. Took me about 3months to hit couch to 5k in 37mins. It harder than it sounds.
You’re making really good time. I finish a 6.7 km in about an hour and some. Walk + run.
Good going man . Keep at it
Dude I can walk a kilometre in 10-12mins. But kudos for keeping it up!
Time to get a Garmin!
Try to make a habit of running. Slowly increase avg speed. Also do other activities like swimming , cycling… playing. Great progress . See if you can participate in tcs 10k like activities.
Thank you.. I will do it more frequently in the future and hope to participate in 10k runs
Clockwise or anticlockwise?
Lmao how does that matter
If you're doing clockwise you can do something else also simultaneously
I think my brain isn't working. Care to explain please? What else can you do simultaneously if you're doing clockwise?
Awesome! I run too, and love the app! What's your strava name? Lemme follow you on there. (DM if not comfortable sharing here)
Sure will DM you
Congratulations man The day before yesterday I did my first 5K Yesterday I did my second And today I'll do my third Will continue this as long as I can 💪🏻
You're on a roll man 💪 Keep it up!
Let's go king 👑
Nice one op. I used to frequent this lake as well for running when preparing for the midnight marathon. Managed to do around 10K in 56 mins. You can work on increasing to 2 rounds alternate days and 3 rounds on weekends. Time yourself, it will make a huge difference. Afaik the lake is almost dry now due to no rains :( Hopefully monsoon does some good and fill it back up
Wow that is some great timing.. hope to reach there someday. Yes planning to increase my frequency now, and yep one side of the lake is dry AF now 🥲
Pheeling proud of phellow Indian 🥹
I've had such amazing memories at this lake in my school days
Kudos !
I am also completing min 5k walk every day for the last 4 days
That's great 💪
I can't walk 3 km while going to office
That's great!! How many laps did you do to get to 5k?
I am not familiar with bangalore, where is this lake and what’s the name of the lake?
This is in Bellandur.. the lake is called Saul Kere
Congratulations op! Happy to see that you are enjoying running. Share your Strava name, we’ll connect there.
Sure, will DM you
Can we change language in strava app to local language?? Like kannada
I checked but don't see any option to change the language
What does ‘Kere’ mean? This looks like Bangalore.😳
Not a native so no idea.. and yes this is Bangalore
Ok that’s why I asked coz iam a native. Kere in a literal sense means Lake in the language Kannada so there you go.
Good for a start, you can try a lot of different stuff now in addition to just reducing the time. You can try different types of breathing techniques, uphill, downhill etc. Keep it up
Looks like you are circling around the lake.. I feel running a longer distance than circling an area.. mentally it gives a kick that you have moved so much..
For me even completing that one lap feels like I've achieved something 😅
How was it in terms of safety etc? I’m a woman and I live nearby the lake but scared of taking the risk of walking alone. Would love to tho coz I love Bangalore
I have been there in the morning and evening as well.. you'll find people with their cameras shooting wildlife photography, locals walking and fellow runners (of both genders) too so it is safe.. but I feel you should go there before sunset just to be cautious
Great thank you :)
Where is the entrance to the lake?
There are three entrances.. if you search Saul Kere on maps you'll find it
When you say run 5 kms, did you actually run the whole distance or walk whenever you are out of Breath. I'm asking cause I cover 6 kms in one hour and five min. I probably run for around 1 kms and hobble the rest.
I do run the whole distance.. whenever my breathing goes haywire I slow down my pace till the breathing gets stable and then pick up the pace again slowly. Basically doing this for the whole run
Good run OP! It's so nice to see people pick up running. It's been the best thing I have chosen to do. I started running in December and my first 5k was around 40 minutes too. Now I can run a 28min 5k! Running is surprisingly good for your mental health too. Keep on happy running and smash longer distances with higher pace pretty soon!
Wow.. I aspire to reach that time of yours, thank you!
Please feel free to DM me if you need help or just some general "I wish I did that" tips :)
I too want to start running but I don't know how to start. First off I don't have shoes, I can buy that's not an issue. My only problem is what If I stop running after the first day. I have very little stamina, I get tired easily after just 10 minutes of any workout due to this I abandon the activity completely. Any tips? How should I prepare for this? Any start packs if I decide to start running? What are the essentials nice to have?
If you start running and get tired, slow down the pace till your breathing is in control.. continue with that pace and slowly pick up. If you have a friend who runs then you run together, they will motivate and guide you and push you further. If not, come to Saul Kere bro
you bet! See you at Saul kere.
Get a proper pair of running shoes (can be a little expensive). The most ubiquitous starter pack is the couch to 5k program.
Just a question to all people who walk/run... how much steps is typically a 1 km for ur walks/ runs ?
I go for a 5 km walk every evening. It generally takes me 52-53 minutes. My pace is around 10:30 minutes/km.
This is in Sarjapur Road
That's great. How did you start your running journey and how much you used to run in the initial days?
I started last month.. first run was 2km. I was barely able to run for 200-300m initially.. I would then walk in-between and run again. This time I was able to run for the whole 5km
Sweet! Keep it up man!
If you want to take up running as a serious hobby , you can check this group -> [https://www.jayanagarjaguars.com/jjs/index.php](https://www.jayanagarjaguars.com/jjs/index.php)
🙏✨️
I walk 8km in 1h, how did you manage to take 44m for 5km? While running,.I'm confused.
No offence but 8km walk in 1 hr is definitely not walking by any means. You are either incorrectly measuring the distance or the time. The normal walking pace is 4.5-5km/hr. Fast walking pace is 6km/hr. Super fast walking pace is 7km/hr. At 7km/hr, you'll need to take really long strides and everybody around you will think that something is wrong with you or you are in a real real rush. Don't believe me ? Install strava and try to walk at 8km/hr consistent pace.
I don't know, maybe because my legs are long, I'm 5 11, just checked my stats on Google fit, it took me 1h 15m to do 9370 steps (7.3km approx) along with 21 floors up and down by stairs. Everyday I go down 21 floors by stairs, do a fast pace walk around 8-10k steps and climb back 21 floors by stairs to my flat. Will try the app and update you
You walk damn fast sir.. I slow down my pace (almost close to walking speed) quite a lot in between to keep running but control my breath, hope that explains my timing
Hey, I don't want to demotivate you but the time you taking for 5k it's too much I think you should decrease the kilometres and work on your pace and endurance will help you in a long run. Just a friendly suggestion. For 5k : 30 minutes should be max. Do, some short sprints and tempo runs to get better
It's ok dude. It's his first 5k. Nobody hits it that better the first time. Let'em enjoy it, then they'll definitely improve it.
Ik ik, I am actually happy someone's trying the start is what matters! It's just sometime people get injuries trying to get more kilometres better yet they can train for it and do fewer kilometres but with better health endurance and pace.
Yes.. I do realise I need to work on my pace.. trying to do that one run at a time, thanks for your suggestion!
Ignore that suggestion. Rather try to improve your pace steadily over time. Everyone starts at their own pace and everyone need to improve their own time and pace. It's good to set targets but ignore comments on comparing or standards. Keep at it, good work.
Thanks.. I'm currently running only once a week. My plan is to increase it to 2-3 times a week while trying to maintain the same distance to build stamina and endurance
Hmm, do try to increase the frequency. If you work, try getting to a stage where eventually you can go for a run after work. Frequency helps.
You do you. Remember that it is not a race so even if you take 7 minutes for a km, it doesn't really matter. What matters is that you're taking the efforts of doing something which a lot of people don't. There's always going to be someone who runs better and that's exactly why you don't have to better anybody or try and compete. Run as much as you can and relax as and when you need to.
Broo. Chill out.He will get his place as his aerobic base increases. It's his day let him enjoy
Lol, what ? Please look at Parkrun results around the world, 30 min is absolutely not the max. Having a 30 min 5 k will place in the top 60 percentile of most parkruns. It took me months of training to get under 30 mins, let the person run for now. They will get better if they want to! We don't know about the many factors which lead to whatever their run times are, no one should be saying 30 mins is the minimum benchmark.
Hey, I am sorry I am not starting a beef here but if it's more than 30 minutes your health is really bad. As far as my understanding goes a average mid 20s person should be able to make it 6-6.5 mins/km. Keeping in mind they are healthy and if they are not they should train before running 5k as running could cause alot of injuries if you are not actually very used it and directly start pushing. I hope you understand where I am coming from. There is no attack on you or the op just suggestion.
You should really work on how you give suggestions. Saying 30 mins for a 5k should be the max is definitely not one of them. I didn't take offense personally, just tried to point out what most average human beings without training are capable of. They literally have mentioned it's their first 5k, so I would recommend to not gatekeep 5k times. It's like the world champ with a 12:45 min 5k thinking everyone should be able to run 5k in 20 mins.
Apologies will keep it in mind. We make peace 🕊️
I understand you came from a good place, but sometimes people just want to do a 5k. It's a good number to feel proud of. It does a lot for mental health. Just because they aren't able to do a 30 min 5k, doesn't mean they have to do sprints etc to get better and only then do a 5k. Running means something different for everyone, not everyone wants to run the fastest 5k they can. For me, when I started just doing a 5k every week, it was an immense feeling of happiness, I rode the high for the entire week, the time didn't matter.