When will I reach 5k

[Dyskadores]

I graduated 2 from NHS C25k 2 weeks ago. I'm now on the second run of the bridge podcasts. In all of this I still can't run 5k in the times on the podcast! At the moment it's taking me 40mins to reach 5k which includes the cool down walk. I do have little legs. My pace is 7.44 but I have no idea what that means lol

[O505k Graduate10]

At this stage I wouldn’t worry about the distance. Many people don’t reach 5k at the end of the programme. What a lot of us do is consolidate for a period. Run 3 times a week for 30 mins. As you get stronger you might get faster. But in any case enjoy the running 🏃‍♀️.

[Dyskadores in reply to O505k]

Thank you! I'm hoping to get gradually faster over the next few weeks. One thing I did notice is that I can now run up the first small hill almost without breaking a sweat whereas in December that hill was incredibly difficulty to get up without stopping. I'm loving the running though!! 😊

[Bazza1234 Graduate10]

I am 71 years old - I graduated from C25K 3 years ago and running 4 times per week over those years , I have done around 3500 klms. I have completed 3 half marathons , my best time being 2 hours 23 minutes . I have also run 122x 5k parkruns . I once ran a parkrun in 29 minutes 12 seconds - a couple of years ago . It was the only time I have ever been below 30 minutes for the 5K . But I am happy with what I have done and am doing. We all have a place in the running World - find yours and be happy here.

[Rignold]

You'll reach 5k roughly 40 minutes after you set out by the sound of it.

[pinkaardvark Graduate10]

Not many reach 5k in 30mins at graduation. I'm gonna say less than 10%, and maybe not much more have done it 6mths later with a significant proportion of people never running 5k in 30mins. So don't worry over it, just focus on making the runs you do do, stronger. Improve the core, improve the legs, improve the heart and lungs and challenge the mind.

Sorry that sounds like a crock.. just focus on getting stronger

[Whatsapp Graduate10]

Stop including the warm-down walk - its not part of your run; neither is the warm-up walk.

7.44 mins per Km is roughly 5mph. Or, simply put, you are running 5k in about 37:20

[Dyskadores in reply to Whatsapp]

37.20 is a time I can be happy with. For now I'm just going to enjoy my morning runs and not worry too much about distance

[Wizziewood Graduate10 in reply to Dyskadores]

Sounds perfect ... remember, you're doing this just for you.

Happy running!

[pinkaardvark Graduate10]

Didn't spot that you were including the warm down walk. That's not gonna help your time So you are currently doing it in 35 mins or 7mins per km, that's a pretty healthy place to be at graduation. You should easily be able to build on that, but running is for life, dont expect overnight glory... and none of us will ever be 4minute milers.. well maybe lordi, but just enjoy it

[Dyskadores in reply to pinkaardvark]

Thanks! I have little legs so I find 165 bpm comfortable. I'm pleased I can run for 35 mins - and having heard all the advice I'm feeling happier about not doing 5k in 30 mins after 10 weeks!

[Millsie-J]

Those times are pretty good, so much faster than being on the couch!

Why not try to run 5k as your next aim, just add a minute or two to your run when it feels ok. Then you will have a time for running the 5k distance that you can build on.

You are doing great!

[Dyskadores in reply to Millsie-J]

That sounds like a great idea. I'm guilty of already running for 2 mins of Laura's cool down (my legs found it hard to slow down like they had a mind of their own - bizarre!)

[ju-ju- Graduate10]

You are doing just fine.... continue as you are and keep doing the C25k plus podcasts ( is this what you mean?) as the speed one will help if you want to get faster. However for now please done worry you are doing great

[Dyskadores in reply to ju-ju-]

Thanks. I did the speed interval one but here's the thing: my natural speed is 160 bpm to start with. I found it hard to run to Laura's slower sections (!) Never thought I'd be saying that a few weeks ago! I'm going to run for 35 mins 3 times a week at a comfortable pace and take it from there

[misswobble Graduate10]

5k in 30 mins is a big ask. It’s very hard. Don’t get hung up on this statistic

You are enjoying your running 😃. you have to keep doggedly plugging away at your runs, gradually building up,your distance by no more than 10% a week. As younger stronger + whichnyou are already doing - youmwill,get quicker, but it takes a while and there is no substitute to,just doing the work. It will pay off

Meanwhile there is plenty of running to be had with C25k+ Stepping Stones podcasts, Ju-Ju’s 10 is Magic Number programme, followed by Sami Murphy podcasts. So plenty to be getting on with

Good luck 💪👍

[HeleneCorsa Graduate10]

I think one of the sad things about the immediate "post-graduation" phase is that we start thinking a lot more about distance and pace, whereas before then was just about how long we could keep going for, at whatever pace enabled us to do that. It's a shame as it can take some of the fun out of it.

It doesn't really sound to me as if you have anything to worry about but you can always try the speed podcast as Ju-Ju suggested. Alternatively, once you feel you've consolidated a bit, there are also "Bridge to 10k" plans which are similar to C25k inasmuch as they focus on time (with walking breaks) rather than distance as such, so they build you up to running for a full hour, which might be a nice way of moving ahead in terms of distance.

For instance, one plan I found starts as follows: Week 1 is Run 10 mins, Walk 1 min, x 4 for a total of 44 mins; Week 2: Run 15, Walk 1, x 3 = 48 mins, and so on.

I am sure that speed will come over time as you get stronger, whereas pushing yourself to go faster is a short cut to the IC. (I am terrible for exceeding a comfortable pace and am no stranger to the IC, so please excuse my terrible hypocrisy!)

[Dyskadores in reply to HeleneCorsa]

That plan sounds good. I'll take it steady and try not to do myself any injuries.

[Razouski]

You're doing absolutely fine. Forget about distance and speed and just enjoy the running. You're getting a good cardio work out and that's what it's all about.

Happy Running.

[IannodaTruffe Graduate10]

This post about post C25K running may be helpful healthunlocked.com/couchto5...