Platypus' Beginners Guide to Running

Without really knowing your current fitness and exercise history, it's not easy to be sure - but my gut feel from what you're saying is that you're overloading.

5k in 25mins is a very decent pace, even for someone who's fit. You also ran the day before, hen you've thrown football in immediately afterwards and you're doing a couple of HIIT sessions during the week too.

I run 4-5 times a week and I'd rarely train at sub 25 minute 5k pace, unless it was a dedicated session to work on faster pacing. Normally, I'd be running 30mins+ for 5k (which for me is quite an easy pace, see conversation suggestions above) so that my weekly load is manageable. If I was throwing football plus HIIT sessions into my plan, my running pace would have to drop even more to account for the total load. If you're not used to running (and getting other high intensity efforts elsewhere), it's even more important to do vast majority of your running at a slow pace.
 
Thanks for all the input.

Makes sense. If you're starting running completely from nothing, then your fitness will be restricting your pace and intensity. And as your fitness gradually grows it would ordinarily give your body time to adjust to the demands of running. Yep, sport on, just turned 35. Started cycling at 20.

Yeah the 25 min 5k was probably 95% effort. It was a 15 min warmup, 15 min at 7:25 ish, then 15 min cooldown.

Right, I'll dial it down a bit and see how it goes for a few weeks.

Monday run.
I'll have a rest from running on Football Tuesdays. Starting today.
Cut down the HIIT to maybe 1 or 0 (Weds/Thurs).
Maybe one of those days where I'd go for a run, swap it for a cycle.
Friday run/cycle.
Then weekend is fitting stuff around what I've got on. But usually a bigger cycle on Sunday with the club. And a longer 6/7mi walk.
There will be a day off in there somewhere.

But also be aware about listening to be body, and chop and change where needed.
 
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HIIT itself can be very dangerous, and shouldn't be considered separate from running. Simply following a beginners running plan might help.

Intervals are useful, but are advanced and will require you to build ligament strength over many months. Even then, the pace is not red lining, normally more around 10k-half marathon pace held for 3-6 minutes at a time.
 
A big difference between cycling and running is the impact of running at intensity. While in both sports at least 80% of the time should be easy effort, in cycling there is not a big consequence of going too hard too often (but it is not optimal). For running, very quickly the fatigue and muscle damage have a big impact
 
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