I got strong armed into entering the Thanksgiving Day 5k with my wife and some of her family.
Just to prove I could do it I ran (slowly) on the treadmill and did 5k in 33 minutes. No issues initially but thought I was crippled for life the next day or so. After another day I was fine and raced cyclocross on the weekend.
Yesterday I ran a mile (again-- treadmill). At 6.2mph my HR was 150 and at 6.5mph it jumped to 160. I stay a pretty constant 170 average when I race 45 minutes in a cross race so it never felt like I was on the verge of blowing up.
I'd like to run sub 30 but haven't run outside other than in cx or doing some short hill sprints in prep for cx.
I know my times are pathetic but I'm 62, dislike running, and rarely do it. I do, however, have a good pair of shoes
You said in a prior post that cyclists tend to ruin themselves by running too fast too soon. I know a 30 minute 5k isn't fast but what tips do you have?