Snail

[JuJogger]

Ran for 27 minutes tonight and only managed 3.16km. What do I have to do to get to the elusive 5km?

[AlMorr Ambassador Graduate10]

Don't worry about that, pace will come later, just enjoy your runs, the main thing is to run at your comfortable pace for 30 minutes in week 9, 3 times, the third run of week 9 is your graduation run

[JuJogger in reply to AlMorr]

I am a graduate and still a snail!

[Oldfloss Administrator Graduate10 in reply to JuJogger]

Then..mix the runs up..not just 30 minute runs..You need to vary it..just as C25K was varied and moved you onwards...Try different routes...short ones...some 30 minute ones..new routes...and the ones which build up stamina, strength and distance...the lovely, long slower runs.

Head out and build the running muscles up...

[Yogaandrun]

Enjoy your runs, follow the programme and I will happen.

[Oldfloss Administrator Graduate10]

Keep running...and then more running...😊

[alisonr54]

I’ve been doing a mix of shorter and longer runs since I graduated trying to work on my pace. I want to get to 5k but I don’t want to rush it. Right now I’m just amazed I’m running at all 😀 Enjoy it!

[Whatsapp Graduate10]

Instead of running a fixed time and hoping to get a better distance, why not set out to run 5k regardless of how long it takes?

Organised events are set out in distances, some run 5k in 30mins, some in 50 mins whilst other can do it in around 15mins - but all do the same distance.

[Gran4z Graduate10 in reply to Whatsapp]

Exactly - well said 🙂🌻

[JuJogger in reply to Whatsapp]

Thanks

[Gran4z Graduate10]

Distance doesn't matter, the thing is you ran...and for 30 minutes - how cool is that! Smile, and enjoy. 🌻🙂

[Dexy5 Graduate10]

Why not go to parkrun one Saturday. Start at the back and stay at your current pace and see how far you get. There is no disgrace in walking after 30 minutes if you have had enough, but you might surprise yourself.

[backintime Graduate10]

Mine came after graduation, one day I felt like I could run and run, so I did, I made it to 5k. I stopped then because I didn't want to push it too far and injure myself. Since then I joined the magic 10k plan on here and have run 5k or over 5 more times lol. (I am still new enough to this to be able to count them : ) )

[emma_lynne Graduate10]

I still don’t run 5K in 30 mins and I may never but that hasn’t stopped me from working up to 10K. Yes I am “slow” (like “fat” this is so subjective) but I cover the distance and enjoy running. Try signing up for a Parkrun, it’s free and I ran the whole thing the week after graduating even though it took me nearly 45 min.

[JuJogger]

Thanks everyone

[Flyingred Graduate10]

Try run/walk intervals to build your endurance. Something like 90 seconds running at your usual pace followed by 30 seconds walking. It's known as 'jeffing' after running coach Jeff Galloway who promotes the method as a way of improving performance. Lots of serial marathon runners 'jeff' so there's no shame in it!

[5dogs]

Don't know if I will ever do 5k in 30 mins but I have managed 5k - and you probably would also if you ran with others around you - Parkrun for example. Good luck moving forwards.